CrossFit Fireball – CrossFit

Training Intent

– Metcon: push your pace each round. Start out at about 75% and trying to maintain your effort on each set. People should use the rest to their advantage to improve their work output. If they think the rest is too long they need to push harder as this isn’t even 1:1 work/rest =)

Warm-up

Dynamic Warm-up

5:00 To Review Touch n Go Muscle/Power Cleans.

– Fast Elbows

– Keeping Bar Tight to Body

– Keep feet static

Skill

1a) KB RDLs: 3 x 8 ea. Rest 60s.

1b) Inverted Rows: 3 x 8-10. Rest 60s.

1c) KB Windmills: 3 x 6 ea. Rest 60s.

Metcon

Metcon (Time)

For time:

Run 800 Meters

15 Power Cleans (135, 95)

15 Burpees

Rest 3:00

Run 600 meters

10 Power Cleans

10 Burpees

Rest 3:00

Run 400 meters

5 Power Cleans

5 Burpees

L3: (115, 75)

L2: (95, 65)

L1: (200-400m run) (75, 55) (Reg Burpees)