CrossFit Fireball – CrossFit

Training Intent

– Strict Press up to a heavy set of 5 supersetted with chin-ups. People can use weight or partner assistance if needed.

– Metcon: Loading should be very light today. Use a weight that you can go UB with for at least 2 rounds in a row. These pieces will go fast so make sure athletes go lighter than they think.

Warm-up

2 Sets of w. empty bar

10 Hang Muscle Snatch

20 DU’s

10 SDHP

20 DU’s

10 Strict Press

20 DU’s

10 Bent-over rows

Then…

Lax Ball in Scapula + Pec: 20-30s ea. spot

Strength

1a) Strict Press: 4 x 5, adding. Rest 1:30

1b) Strict BW C2B Close Grip Chin-ups: 4 x 5

Metcon (3 Rounds for reps)

AMRAP 5:

30 Double Unders

15 Hang Pwr Snatch (75, 55)

Rest 1:00

AMRAP 5:

30 Double Unders

15 SDHP (75, 55)

Rest 1:00

AMRAP 5:

30 Double Unders

15 Push Press (75, 55)

Rx+:(95, 65)

L3: (65, 35) (30s DU attempts)

L2: (55, 25) (50 Singles)

L1: (

Extra Credit

Ring Rows w. 1 ct at top: 3 x 8-10.