CrossFit Fireball – CrossFit

Training Intent

– We will be performing percentage work next week so people will need to know their 1RMs.

– Metcon: Smooth pace on 400m run and try to complete all singles on sq. clean thrusters without excessive rest between reps. A good score will be over 20 reps.


Warm-up (No Measure)

3 Sets of:

5 Deadlifts

5 Muscle Cleans

5 Thrusters

20 Lateral Jumps over the Bar

*Rest as needed. Add light weights to bar.


Power Clean (Up to 1RM)

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


Metcon (AMRAP – Reps)

“Out of Time”

7:00 to complete:

400 meter run

Remaining time AMRAP:

Squat Clean Thruster (135, 95)

Score = total reps

L3: (115, 75)

L2: (95, 65)

L1: (65, 35)

Extra Credit

Weighted Plank: 3 x 30s AHAP

50-100 Banded Leg Curls “