1
Aug
8.1.19
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC Sotts Press
10 PVC Snatch Balance
…..Barbell….
Starting Position
Scoop to High Pull
Snatch Grip Push Press
Heaving Snatch Balance
Power Snatch
Coaching
15 Minute Clock
Build to Heavy Single
Power Snatch (3-3-3-1-1-1-1-*1)
Metcon
5 Minute Movement Prep – Pull Up
Hot Seat (3 Rounds for reps)
3 Rounds
AMRAP 3 – Bike Cals
AMRAP 2 – Power Snatch 95/65
AMRAP 1 – Pull Ups
REST 2 Min.
Athletes will work for six minutes straight before resting for two. Each round is scored separately as total reps.
**The weight on the barbell should be something that athletes are capable of competing 15+ repetitions when fresh.