CrossFit Fireground – Open Gym
Box Squats (2-2-2-2-2-2-2-2-2-2)
EMOMx10
2 Box Squats
All sets at 60% of 1 RM Back Squat
Box Height just below parallel
Jerk Technique On the 0:00 (3-3-3-3-3)
Strict Press in Split Jerk 0:00-4:00
3 Sets of 5 Reps
Tall Jerk 4:00-8:00
4 Sets of 4
Pausing Split Jerk 8:00-12:00
5 Sets of 3
Score will the the last split jerk
Clean & Jerk Technique On the 12:00
Every 90 Sec x 5 Sets
3 -Position Squat Clean
1 Split Jerk
Set 1- 60%
Set 2 -65%
Set 3 -70%
Set 4 -75%
Set 5 -75-80%
Deep Clean (AMRAP – Rounds and Reps)
AMRAPx15
15 Power Cleans 95/65
30 II Unders
15 Thrusters 95/65
30 II Unders
