Hard Hat

CrossFit Fireground – Open Gym

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Clean Pull Complex (3-3-3-3-3)

Every 90 Sec x 5 Sets

1 Pausing Clean Deadlift

1 Tempo Clean Pull

1 Clean Pull

Set 1 -70% Of 1RM Clean & Jerk

Set 2 -75%

Set 3-5 -80%
Stimulus

*The 3 movements are to be performed as follows.

-Pausing Clean Deadlift:Pause 2 Seconds at knee +2 Second at Jumping position

-Tempo Clean Pull: 3 Second controlled pull to knees +Accelerate Past Knees

-Clean Pull: Normal clean pull with no tempo

Snatch Pull Complex (3-3-3-3-3)

Every 90 Sec x 5 Sets

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull

Set 1- 70% of 1RM Snatch

Set 2- 75%

Set 3-5 -80%

Herky Jerky (Time)

For Time

50 Wallballs 20/14 @10′

40 Single DB Hang Clean & Jerk 50/35

30 Single DB Box Step Ups 24/20

50/35 Cal Bike

30 Single DB Box Step Ups

40 Single DB Hang Clean & Jerk

50 Wallballs

Metcon (No Measure)

Midline

30 GHD Sit Ups

1 Min Hip Ext Hold

25 GHD Sit Ups

:45 Sec Hip Ext Hold

20 GHD Sit Ups

:30 Sec Hip Ext Hold

15 GHD

:15 Second Hip Ext Hold

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