CrossFit Fireball – CrossFit

Training Intent

– Clean and Jerks can be up to a heavy set of technique work today.

– Compare 2k Row times to Month 2. If people didn’t do it then they can get a score today. We will repeat this down the road.

Warm-up

Warm-up (No Measure)

5:00 Dynamic

+

3 Rds of:

5 Muscle Clean

5 Push Press

3 Power Clean

3 Jerks

*Add light each set.

Strength

Clean and Jerk

Clean and Jerk: 6 x 2. Rest 90s.

– Adv: Up to 80%

– Reset on each rep

– Beginners: Technique Work

Skill

*Before 2K

2k Row Prep

2 sets of:

Row 400 Meters

Rest 2:00

Set 1: @70% Effort

Set 2: @80% Effort

Metcon

2000m Row (Time)

Extra Credit

Banded Leg Curls x 100 reps each

Banded Hip Flexor Pulls x 50 ea.