CrossFit Fireball – CrossFit

Training Intent

– Similar training as last week except slightly heavier loads. Same intent.

– Metcon: We are looking for 5:00 of continous work. These pieces will go quick so people should waste no time transitioning. Weights should be heavy on first AMRAP and light on second AMRAP. Front Squats should be UB. Try to beat first score on second AMRAP by at least 1 round.

Warm-up

Warm-up (No Measure)

General Warm-up

5:00

+

Power Clean Drills:

Front Squat x5

Dip-Shrug x5

Muscle Clean (from hip) x5

Hang Power Clean x5

Power Clean x5

Then,

10 Back Squat w. bar

10 Goodmornings

10 Box Jump Overs

+

Glute Activation

+

2 x 10 Deadbugs

Strength

Box Squat

Wide Stance Box Squat: 10 x 2 @55-65%, every 60s.

– Sumo Stance

– Take 3-4 sets to warm-up

– Sit-back on Box

– Shins should be vertical

– Bar Speed should be fast. Opt for lighter weight if needed.

– Use a 13-15″ Box.

Metcon

Metcon (2 Rounds for reps)

AMRAP 5:

5 Front Squats (185, 125)

5 Lateral Burpees

Rest 3:00

AMRAP 5:

5 Front Squats (135, 95)

5 Lateral Burpees

L3: (155, 105)

L2: (135, 95)

L1: (115, 75) (Sit-ups)

Extra Credit

100 Banded Leg Curls each leg