CrossFit Fireground – Open Gym
Snatch Grip Sotts Press on the 0:00 (5-5-5)
0:00-4:00
3 Set of 5 Reps
Stimulus
*There are no specific % for these three movements, but these should be loads that support good technique.
Snatch Drop On the 4:00 (4-4-4-4)
4:00-8:00
4 Sets of 4 Reps
Snatch Balance On the 8:00 (3-3-3-3-3)
8:00-12:00
5 Sets of 3 Reps
Hang Squat Snatch On the 12:00 (3-3-3-3-3)
Every 90 Sec x 5 Sets
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)
Set 1- 50%
Set 2- 60%
Set 3-5 -65%
Stamina Squats (4-4-4-4-4-4-4-4-4-4)
EMOMx10
1 Front Squat
3 Back Squats
Use 67% of your 1RM Front Squats for all reps
Wet WIlly (3 Rounds for calories)
AMRAPx4
3 Rounds
12 Deadlifts 95/65
9 Overhead Squats 95/65
6 Hang Power Snatches 95/65
Max Calorie Row with time remaining
Rest 4 Min
AMRAPx4
2 Rounds
12 Deadlifts 115/85
9 Overhead Squats 115/85
6 Hang Power Snatches 115/85
Max Cal Row with time remaining
Rest 4 Min
AMRAPx4
1 Round
12 Deadlifts 135/95
9 Overhead Squats 135/95
6 Hang Power Snatches 135/95
Max Cal Row with time remaining
Your score will be calories on each round.
