W.O.D.

Hard Hat Week 9

CrossFit Fireground – CrossFit

Clean Complex

Every 90 Sec x 7 sets

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Based on 1RM Squat Clean

Set 1- 60%

Set 2 -65%

Set 3- 70%

Set 4-7 Build to a Heavy Complex

Metcon

Hellhole (Time)

50 Devils Press

2-2-2-3 Intervals style

35 II Unders

5 Lateral DB Burpees

Max Devils Press

RX 45/25

RX+50/35
Stimulus

*This workout consists of 4 short and fast intervals

*The first 3 intervals last 2 min, with the final lasting 3 min.

*There is 2 min of rest between intervals.

*After completing the II Unders and burpees, you’ll complete as many devils press as you can with the remaining time.

* Your workout will continue until you have finished 50 total Devils press.

*Record the total time (including rest) it takes to complete the 50 reps.

* If you dont finish the press after the final AMRAPx3 , write your score as 15:00 and note total reps completed.

Home wod

CrossFit Fireground – Home WOD

Metcon (Time)

Space Cadet

21-18-15-12-9-6-3

DB Push Press

200m Run

GYM NASTIC DAY

CrossFit Fireground – CrossFit

Gymnastics

Gymnastic Conditioning (AMRAP – Reps)

1 Set of Max Reps:

Kipping Handstand Push Ups

RX+

Strict Handstand Push Ups

Scaled

Handstand Hold for time.

Metcon

Space Cadet (Time)

21-18-15-12-9-6-3

Kipping Handstand Push Ups

200m Run

Extra Work

Metcon (Distance)

Rowing Intervals

9 Rounds

1:40 On

:20 OFF

Home WOD

CrossFit Fireground – Home WOD

Metcon (AMRAP – Reps)

AMRAPx15

100m Run

1 DB Clean & Jerk

100m Run

2 DB Clean & Jerk

100m Run

3 DB Clean & Jerk

Continue to add a clean & jerk every round. your score is total reps including the run. The run is 1 Rep

Happy June

CrossFit Fireground – CrossFit

Weightlifting

Stamina Squats

Every 90 Sec x 7 Sets

2 Front Squats

4 Back Squats

Barbell loaded at 69% of 1RM Front Squat

Metcon

Base Camp (AMRAP – Reps)

AMRAPx15

1 Round of Cindy

1 Clean & Jerk 135/85

1 Round of Cindy

2 Clean & Jerks

1 Round of Cindy

3 Clean & Jerks

1 Round of Cindy

Add 1 Clean & Jerk each round and continue until time is up. Score is total reps. 1 Round of Cindy is 30 Reps

RX+

AMRAPx15

1 Round of Strict Cindy

1 Double DB Clean & Jerk 50/35

1 Round of Strict Cindy

2 Double DB Clean & Jerks

1 Round of Strict Cindy

3 Double DB Clean & Jerks

Add 1 Clean & Jerk each round and continue until time is up.

Lifting is FUN

CrossFit Fireground – Open Gym

Snatch Tech A-B

On the 0:00-5:00

Close Grip Overhead Squat

3 Sets of 3

On the 5:00-10:00

5 Sets

1 Snatch Pull

1 Low Hang Squat Snatch

1 Snatch Balance

Set 1 50%

Set 2 55%

Set 3-5 60%

Scoring the 60%x3

Snatch Wave (1-1-1-1-1-1-1-1-1-1-1)

On the 11:00-21:00

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: 1 Squat Snatch @84-92%

Min 10: 1 Squat Snatch @84-92%

Min 11: 1 Squat Snatch @84-92%

Home WOD

CrossFit Fireground – Home WOD

Metcon (Time)

For Time

400m Run

50 Squats

400m Run

50 Sit Ups

400m Run

50 DB Snatches (alt)

400m Run

Team it up

CrossFit Fireground – CrossFit

Team Sunny Days (Time)

Teams of 2

For Time

400m Run

100 Wallballs 20/14 @10′

400m Run

100 Sit Ups RX+ 100 T2B

400m Run

100 DB Snatches 45/25 RX+ 50/35 (Alt)

400m Run

100 Power Cleans 115/85 RX+135/95

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.

Thursday at the box

CrossFit Fireground – CrossFit

Metcon (Time)

For Time

50 Burpees

2000m Row/Erg/6000m Bike

50 Air Squats

1000m Row/Erg/3000m Bike

50 Nasties (Jumping Lunges)

500m Row/Erg/1500m Bike