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

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

then,

Lax Ball Roll Out

Weightlifting

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

Metcon (Time)

“Jackie”

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