Fridays

CrossFit Fireground – CrossFit

Warm-up

Warm-up (No Measure)

10 Cal Row

10 Push Ups

10 Air Squats

5 Inchworms

BB Warm Up

Weightlifting

Muscle Clean (0:00-5:00) (4-4-4-4-4)

3 Sets

3 Muscle Cleans

3 Front Squats

3 Push Presses

Technique Complex 5:00-10:00

5 Sets

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk

Set 1- @45% of 1RM C & J

Set 2-@ 50%

Set 3-5 @55%
Stimulus

*Starting at 35% of 1RM Clean & Jerk and Build

*Muscle Clean complex will be 3 set and last from 0:00-5:00.

*Note that there is no re-bend of the knees after reaching lower body extension in the Muscle clean.

*Scoring the last set of Technique Complex.

Clean & Jerk Waves

Squat Clean & Jerk

Min 1- 1 @68%

Min 2- 1 @72%

Min 3- 1 @76%

Min 4- Rest

Min 5- 1@72%

Set 6- 1@76%

Set 7- 1 @80%

Set 8- Rest

Set 9- 1@76%

Set 10- 1@80%

Set 11- 1 @84%

Metcon

eHarmony (Time)

For Time

30 SDLHP

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute 5 Burpees

BB 75/55
Stimulus

*Burpees at the top of every min will interrupt your progress on this chipper workout

*Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees.

**After each set of burps, pick up wherever you left off in the round.

*We expect this workout to take between 9-15 minutes to complete.

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