CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
20 Single unders (high Jump)
15 Russian KB Swing
12 KB Goblet Squats
9 Lateral Box Step-Ups (each side)
6 Inch Worms
BB Warm Up
Weightlifting
Stamina Squats (6-6-6-6-6-6-6)
Every 90 Sec x 7 Sets
2 Front Squats
4 Back Squats
Barbell loaded at 63% of 1RM Front Squat
Stimulus
*We will grow in % in this format over the next 4 weeks.
*Rack the bar and transition directly for the front squat to the back squat.
*Score is the 63%load you use throughout the 7 sets.
Metcon
Ceiling Fan (Time)
For Time
21 Clean & Jerks 115/85 . RX+ 135/95
100 II Unders
21 Clean & Jerks 115/85 RX+ 135/95
Every Min on the Min 5 Wallballs 20/14 @10’/9″
15 MIN CAP
Extra Work
Snatch Technique 0:00-8:00
5 Sets
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch
Set 1-35% 1RM S Snatch
Set 2-40%
Set 3-5 -45%
8:00-17:00
EMOMx9
1- Squat Snatch @60%
2- Squat Snatch @64%
3- Squat Snatch @68%
4- Squat Snatch @64%
5- Squat Snatch @68%
6- Squat Snatch @72%
7- Squat Snatch @68%
8- Squat Snatch @72%
9- Squat Snatch @76%
Stimulus
*The pauses are for 1 sec in the bottom catch position of each rep.
*The 3 reps are designed to be completed without dropping the bar.
*You’ll transition from this piece directly into the snatch waves that begin on the 8:00.
