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
