Hard Hat Week 6

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.

Share