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

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