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.