W.O.D.

Ten Round Tuesday

CrossFit Fireground – CrossFit

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10 Round Tuesday (Time)

10 Rounds

Run 200m

5 Pull-Ups

10 Push-Ups

15 Squats

3 Clean & Jerks 135/95

RX+ Snatch 135/95

40 Min Cap

Scale as needed

Row 300m/Bike 600m

Pausing Back Squats

CrossFit Fireground – CrossFit

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Tempo Back Squats (1-1-1-1-1-1-1)

7 Sets

1 Tempo Back Squat

7 sec down & 3 sec pause in bottom

Set 1- 58%

Set 2- 60%

Set 3- 62%

Set 4- 64%

Set 5- 66%

Set 6- 68%

Set 7- 70%
Resting 60 Sec between sets

Squat Therapy (1-1)

2x 30s-60s Squat hold 135/95

In the bottom of our squat, we are looking to hold an active position under load. Step out to your regular squat stance, with the next aim being to find the bottom of the squat. Looking for best active position & bottom.

Wall Street (Time)

3 Rounds

800m Run

40 KBS 1.5/1

40 Wallballs 20/14 @10′

Row 1000m

Bike 2400m

Dead Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round

10 Cal Row

10 Stiff legged deads BB

10 Kip Swings

10 Air Squats

1 Round

3 Pull-ups/ 2 Bar M/U

6 Burpees/ BF Burpees

3 Deadlifts (warm-Up weight)

6 Heavy Wallballs
0-20 Warm-Up

20-30 Deadlifts

30-35 Transition

35-60 Metcon

Clean up

Weightlifting

Deadlift (8)

In 10:00 or less build up to a heavy set of 8 deadlifts. Touch and Go. Not 8 singles

Metcon

Napalm (Time)

2 Rounds

15 Pull-Ups

20 Bar Over Burpees

30 Deadlifts 185/105

40 Wallballs 20/14@10′

RX+

10 Bar M/U

20 Bar Facing Burpees

30 Deadlifts 225/155

40 Wallballs 20/14@10′

Weight Vest Wednesday

CrossFit Fireground – CrossFit

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Split Jerk (1-1-1-1-1)

Jack Squat (Time)

For Time

21 Front Squats 135/95

21 KB Swings 2/1.5

400m Run

15 Front Squats 135/95

15 KB Swings 2/1.5

400m Run

9 Front Squats 135/95

9 KB Swings 2/1.5

400m Run

RX+

Weight Vest 20/14

HSPU

CrossFit Fireground – CrossFit

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Warm-up

Gymnastics

Metcon (Time)

50 HSPU

Metcon

Lead Foot (3 Rounds for reps)

AMRAPx4

27 Cal Row

27 Burpees

27 Pull-Ups

Rest 4:00

AMRAPx4

21 Cal Row

21 Burpees

21 T2B

Rest 4:00

AMRAPx4

15 Cal Row

15 Burpees

15 Pull-Ups

RX+

AMRAPx4

27 Cal Row

27 Burpees

27 C2B

Rest 4:00

AMRAPx4

21 Cal Row

21 Burpees

21 T2B

Rest 4:00

AMRAPx4

15 Cal Row

15 Burpees

15 Pull-Ups

Back Again

CrossFit Fireground – CrossFit

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Back Squat Waves (4-2-4-2-4-2)

Back Squats

Set 1- 4 Reps @ 75%

Set 2- 2 Reps @81%

Set 3- 4 Reps @ 75%

Set 4- 2 Reps @85%

Set 5- 4 Reps @ 75%

Set 6- 2 Reps @ 89%

Rest 2:00 min between sets
Scoring the last set of 2 reps

Back Rack Lunges (14-14)

Back Rack Lunges

Set 1- 14 Reps @43%

Set 2- 14 Reps @43%
Building off of last week. increasing by 3%. This percentage is based on your current 1 RM Back Squat.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Sleep Walk

CrossFit Fireground – CrossFit

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Metcon (3 Rounds for reps)

Sleep Walk Team of 3

Sleep Walk Part 1

AMRAPx7

100 Cal Row

Time Remaining- Max Overhead Squats

95/65

Rest 3:00

Sleep Walk Part 2

AMRAPx6

75 Cal Row

Time Remaining- Max Hang Squat Cleans 115/85

Rest 3:00

Sleep Walk Part 3

AMRAPx5

50 Cal Row

Time Remaining- Max Thrusters 135/95

Metcon (3 Rounds for reps)

Sleep Walk Individual Version

Sleep Walk Part 1

AMRAPx5

45/30 Cal Bike

Time Remaining- Max Overhead Squats

95/65

Rest 3:00

Sleep Walk Part 2

AMRAPx5

35/25 Cal Bike

Time Remaining- Max Hang Squat Cleans 115/85

Rest 3:00

Sleep Walk Part 3

AMRAPx5

25/20 Cal Bike

Time Remaining- Max Thrusters 135/95

Happy Friday

CrossFit Fireground – CrossFit

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Weightlifting

Squat Snatch (1-1-1-1-1-1)

Metcon

Metcon (Time)

5 Rounds

7 DB Clusters 45/25

7 Box Jumps 24/20″

RX+

5 Rounds

7 DB Clusters 50/35

7 Box Jumps 30/24″