BB WORK

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

10 Cal Row

10 Core

10 Air Squats

10 Double DB Power Snatches

Weightlifting

Clean Pull Complex

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%

Snatch Pull Complex

Every 90 Sec x 5 Sets

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull

Set 1- 75% of 1RM Snatch

Set 2- 80%

Set 3-5 -85%

Metcon

CEO (5 Rounds for reps)

5 Rounds

AMRAPx3

3 Double DB P Snatches

RX 45/25 RX+ 50/35

6 Push Ups

9 Air Squats

Rest 1 Min Between Rounds

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