CrossFit Fireground – Open Gym
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
