CrossFit Fireball – CrossFit

Training Intent

– Last week of percentage work with PC. Make sure set-up is on point.

– Metcon: This piece should be a sprint, 100% effort so people should scale so they can accomplish this.

Warm-up

Warm-up (No Measure)

3 Sets of w. empty bar:

5 Muscle Cleans

5 Hang Squat Cleans

5 Burpees

Row 150 meters

then,

Banded Glute Activation

Strength

Power Clean

Power Clean: 8 x 2 @80-85%. Rest 90s.

Reset on each rep.

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

Metcon

Metcon (Time)

For time:

30 Calorie Row

30 Bar Facing Burpees

30 Hang Power Cleans (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (65, 35)

Extra Credit

Russian Twists: 3 x 20