CrossFit Fireball – CrossFit

Training Intent

– Week 1 of Percentage work with power clean. Reset on each rep.

– Metcon: Jackie is an all out sprint! Make sure people scale correctly. Most times people go to heavy with thrusters because Rx is an empty barbell.


Warm-up (No Measure)

2 sets With a barbell

3x Deadlift

3x Muscle Clean

3x Front Squat

3x Strict Press

3x Power Clean

3x Front Squat

3x Thruster

3x Sq Clean Thruster


Lax Ball Roll Out


Power Clean: 6 x 3 @70-75%. Rest 90s.

– Add 5-10# from last week if last week went well

Reset on each rep.

– Beginners: 6 x 3, adding weight if form permits or substitute a clean grip deadlift


Metcon (Time)


For time:

1k Row

50 Thrusters (45)

30 Pull-ups

L2: (35) (Assisted Pull-ups)

L1: (25) (Ring Rows)

*12:00 Time Cap

Extra Credit

Abs with a plate switch: 3 x 12. Rest 60s.

50-100 Banded Leg Curls

Or Reverse Hypers: 3 x 15-20. Rest 90s