Time to squat

CrossFit Fireground – Open Gym

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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

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