DEAD DAY

CrossFit Fireground – CrossFit

Deadlift (5-5-5-5)

Garage War (3 Rounds for reps)

3 Rounds for Reps

1 Min Double DB Thrusters

1 Min Double DB Power Cleans

1 Min Over-and-Back DB Hops

1 Min Double DB Push Press

1 Min Burpees

1 Min Rest

RX 45/25

RX+ 50/35

Gymnastic Day

CrossFit Fireground – CrossFit

Metcon (AMRAP – Reps)

Gymnastic Conditioning

AMRAPx7

1 Handstand Push Up

1 Ring Dip

1 Hand Release Push Up

2 Handstand Push Up

2 Ring Dips

2 Hand release Push Ups

Climb by 1 rep each round

RX+

1 Strict Handstand Push Up

1 Strict Ring Dip

1 Hand released Push Up

Climb by 1 rep each round

Quarter Zip (AMRAP – Rounds and Reps)

AMRAPx25

400m Run

2 Wall Climbs

6 Deadlifts 135/95

12 Air Squats

RX+

400m Run

2 Rope Climbs

6 SDLHP 135/95

12 Alternating Pistols

Home WOD

CrossFit Fireground – Home WOD

Metcon (AMRAP – Rounds and Reps)

Sweat Sixteen

AMRAPx16

100m Double DB Farmers Carry

20 Double DB Deadlifts

30 Sit Ups

50/35

Snatches

CrossFit Fireground – Open Gym

Snatch Technique x 3sets

Every 2 Min x 3

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Set 1 @ 35%

Set 2 @ 40%

Set 3 @45%

Snatch Wave

EMOMx 8

Min 1: 1 Squat Snatch @72%

Min 2: 1 Squat Snatch @76%

Min 3: 1 Squat Snatch %80%

Min 4: Rest

Min 5: 1 Squat Snatch @76%

Min 6: 1 Squat Snatch @80%

Min 7: 1 Squat Snatch @84%

Min 8: Rest

Min 9-15 Build to a heavy Single

Back Squats

CrossFit Fireground – CrossFit

Back Squat (10-10-10)

Sweat Sixteen (AMRAP – Rounds and Reps)

AMRAPx16

Run 200m

15 Sit Ups

9 Front Squats 135/95

RX+

21/15 Cal Bike- 30/21 Cal Row

15 T2B

9 Overhead Squats 165/115

Summer is here

CrossFit Fireground – CrossFit

Man on Fire (Time)

For Time

5 Rounds of ” Not Nate”

100 II Unders

4 Rounds of Not Nate

100 II Unders

3 Rounds of Not Nate

100 II Unders

2 Rounds of Not Nate

100 II Unders

1 Round of Not Nate

Not Nate

5 Pull ups

7 Burpees

9 KB Swings 1.5/1

RX+

5 Rounds Nate

100 II Unders

4 Rounds Nate

100 II Unders

3 Rounds Nate

100 II Unders

2 Rounds Nate

100 II Unders

1 Round Nate

Nate

2 Ring Muscle Ups

4 Kipping HS Push Ups

8 KB Swings 2/1.5
Feel Free to make this into a Teams of 2 WOD

Home Gym

CrossFit Fireground – Home WOD

Metcon (Time)

Opposite Day

30-20-10

Alternating DB power Snatches 50/35

Push Ups

Directly Into

10-20-30

Alternating DB Hang Clean & Jerks 50/35

Burpees

Friday

CrossFit Fireground – CrossFit

Muscle Clean (0:00-5:00)

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%

Clean & Jerk Waves

Squat Clean & Jerk

Min 1- 1 @72%

Min 2- 1 @76%

Min 3- 1 @80%

Min 4- Rest

Min 5- 1@76%

Set 6- 1@80%

Set 7- 1 @84%

Set 8- Rest

Set 9- 1@84-92%

Set 10- 1@84-92%

Set 11- 1 @84-82%

Opposite Day (Time)

30-20-10

Power Snatches 75/55

Box Jumps 24/20

Directly Into

10-20-30

Power Clean & Jerk 75/55

Burpees

RX+

30-20-10

Power Snatches 95/65

Box Jump Overs 24/20

Directly Into

10-20-30

Power Clean & Jerk 95/65

Lateral Barbell Burpees
Stumulus

* Should take 14-22 Min

Box Squats

CrossFit Fireground – Open Gym

Box Squats 3″ below

EMOMx10

2 Box Squats

All Sets at 65% of 1RM Back Squat

Box Height 3″ Below Parallel

Cardio Thursday

CrossFit Fireground – CrossFit

Farmers Run (Time)

200m Run, 100m Farmers Carry

50 Sit Ups, 100m Farmers Carry

200M Run, 100m Farmers Carry

40 Sit Ups, 100m Farmers Carry

200m Run, 100m Farmers Carry

30 Sit Ups, 100m Farmers Carry

200m Run, 100m Farmers Carry

20 Sit Ups, 100m Farmers Carry

200m Run, 100m Farmers Carry

10 Sit Ups, 100m Farmers Carry

RX 1.5/1 KBx2