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

Hard Hat from home

CrossFit Fireground – CrossFit

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Metcon (Time)

Herky Jerky from home

For Time

50 Single DB Thrusters

40 Single DB Hang Clean & Jerk

30 Single DB Lunges (Alternating)

800m Run

30 Single DB Lunges (Alternating)

40 Single DB Hang Clean & Jerks

50 Single DB Thrusters

RX DB 50/35
Stimulus

*We’ll switch arms every 5 reps on the Hang C & J.

* The Thrusters you will hold the DB by each end and squat and press overhead.

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

Hard Hat Week 3

CrossFit Fireground – Open Gym

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HandStand PU Gymnastic Conditioning (1 Rounds for reps)

EMOMx10

1 Set of Strict Handstand Push Ups
Stimulus

*Starting out the day with some gymnastics stamina work.

*Within each min, you’ll complete a single set of strict handstand Push Ups.

*While the number may not end up perfect, the goal here is to maintain a consistent number across 10 sets.

*Pick a number from the beginning that you think you can hold throughout.

*We’ll Repeat this piece over the next 2 weeks with the intention of improving our numbers.

* Enter your lowest round number as your score.

Body Bag (Time)

21-18-15-12-9

Pull-Ups

Sandbag Clean 100/70

Burpees

Metcon (7 Rounds for time)

Aerobic Threshold Intervals

On the 3:00 x 7 Rounds

400m Run

Time to lift

CrossFit Fireground – Open Gym

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Snatch Grip Sotts Press on the 0:00 (5-5-5)

0:00-4:00

3 Set of 5 Reps
Stimulus

*There are no specific % for these three movements, but these should be loads that support good technique.

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- 50%

Set 2- 60%

Set 3-5 -65%

Stamina Squats (4-4-4-4-4-4-4-4-4-4)

EMOMx10

1 Front Squat

3 Back Squats

Use 67% of your 1RM Front Squats for all reps

Wet WIlly (3 Rounds for calories)

AMRAPx4

3 Rounds

12 Deadlifts 95/65

9 Overhead Squats 95/65

6 Hang Power Snatches 95/65

Max Calorie Row with time remaining

Rest 4 Min

AMRAPx4

2 Rounds

12 Deadlifts 115/85

9 Overhead Squats 115/85

6 Hang Power Snatches 115/85

Max Cal Row with time remaining

Rest 4 Min

AMRAPx4

1 Round

12 Deadlifts 135/95

9 Overhead Squats 135/95

6 Hang Power Snatches 135/95

Max Cal Row with time remaining

Your score will be calories on each round.

Mondays

CrossFit Fireground – CrossFit

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Seventy Two (AMRAP – Rounds and Reps)

AMRAPx15

1 Double DB Hang Squat Clean

1 Double DB Thruster

30 II Unders

2 Double DB Hang Squat Cleans

2 Double DB Thrusters

30 II Unders

3 Double DB Hang Squat Cleans

3 Double DB Thrusters

30 II Unders

Continue to add 1 rep to DB movement per round.

Is it Spring

CrossFit Fireground – Open Gym

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Purell (Time)

10-9-8-7-6-5-4-3-2-1

Squat Snatches 115/85

Run 200m

Row Conditioning with II Unders (Time)

For Time

2000m Row

On the 0:00 -100 II Unders

On the 3:00 -80 II Unders

On the 6:00 -60 II Unders

On the 9:00- 40 II Unders

On the 12:00- 20 II Unders
Stimulus

*If you finish the 2000m before a set of II Unders, you do not have to complete them.