CrossFit Fireball – CrossFit

Training Intent

– Week 2 of Percentage work with Power Clean. Add 5-10# from last weeks weight if possible.

– Metcon: Try to go UB on Deadlifts for as long as possible and watch your breathing on the burpees. Adv athletes will be able to get 7+ rds on this one.

Warm-up

Warm-up (No Measure)

X-Band Walks x 2 sets:

10 steps in each direction

Spend no more than 5:00 on this

+ 20 Walking Lunges

10 Snatch Grip Deadlifts (empty BB)

10 Russian Swings

+

Accummulate :90 in the bottom of a (perfect) squat

+

Power Clean Drills:

Front Squat x5

Clean Pull x5

Muscle Clean x5

Power Clean x5

Weightlifting

Power Clean

6 x 3 @75-80%. Rest 90s.

Reset on each rep.

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

Metcon

Metcon (AMRAP – Rounds and Reps)

“Standstill”

AMRAP 8:

10 Deadlifts (225, 155)

10 Burpees

L3: (185, 125)

L2: (135, 95)

L1: (115, 75) (6 Burpees)

Extra Credit

50-100 Banded Leg Curls