CrossFit Fireground – Open Gym
Snatch Grip Sotts Press on the 0:00 (5-5-5)
0:00-4:00
3 Set of 5 Reps
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- 55%
Set 2- 56%
Set 3-5 -70%
Stamina Squats @69% (4-4-4-4-4-4-4-4-4-4)
EMOMx10
1 Front Squat
3 Back Squats
Barbell loaded at 63% of your 1RM Front Squat for all reps.
Escape from Wonderland (Time)
3 Rounds:
75 II Unders
50 Air Squats
25/18 Cal Row
