CrossFit Fireball – CrossFit

Training Intent

– Same focus on speed training today as last week. Slightly heavier loads but bar speed should be consistent. Last week of these variations.

– Metcon: Push the pace on this one today! Snatches should be light/fast

Warm-up

Dynamic Movement x 10:00

Mobility

Power Snatch + Deadlift Review

*Glute Activation between sets

Weightlifting

Power Snatch (5×2 @85%)

Every 90s. Reset on each rep.

Sumo Deadlift (6 x 2 @ 70%)

Every 60s.

Metcon

Metcon (Time)

5 RFT:

10 Power Snatches (75, 55)

10 Burpees over the Bar

L3: (65, 45)

L2: (55, 35)

L1 Metcon:

4 RFT:

10 Deadlifts (95, 65)

10 Burpees