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CrossFit Fireground – Open Gym

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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.

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