CrossFit Fireball – CrossFit

Training Intent

– Same as last week, but people should try to go heavier/increase difficulty.

– Metcon: Smooth pace. Try to go UB on both sets of wallballs. Snatches it would be advised to challegen yourself with weight but perform fast singles. Fast time on this is sub 5:00

Warm-up

Warm-up (No Measure)

2 sets, w. a empty barbell:

– 8 Hang Muscle Clean

– 8 Shoulder Press

– 8 Bent-over Rows

– 10 Band Pull-aparts

– 20 Jumping Jacks

Rest 30-60s between sets

then,

2 x 8 Wallslides

*arms at 90 degrees/ribs down

Strength

1) Strict Chin-ups: 6 x 3. Rest 90s.

– Add weight if possible

– Bodyweight

– Partner Assisted

2) Push Ups (elbows tucked tight): 2-3 x 12-15. Rest 60s.

Metcon

Metcon (Time)

For time:

30 Wallballs (20, 14)

20 T2B

10 Power Snatch (135, 95)

20 T2B

30 Wallballs

*Goal of the Day: Complete both sets of wallballs UB.

L3: (115, 75)

L2: (14, 10) (Knee Lifts) (95, 65)

L1: (10, 8) (Knee Lifts)

12:00 Cap

Extra Credit

Ring Rows w. 2 ct pause at top: 3 x 8-10. Rest 60s.

Banded Pushdowns: 2 x 25. Rest 60s.