21
Jul
Foundations 5
CrossFit Fireborne – Foundations
Warm-up
Warm-up (No Measure)
Coach Led Oly Warmup
Hook Grip Review
Barbell Position Review (Hang, Power, etc)
Coaching
Snatch Grip Deadlift & Hang Power Snatch
-work up to medium triple :
– Snatch Grip Dead + Hang Power Snatch + Overhead Squat
Coaching
Skill – Wall Ball
Skill – Box Jump
Metcon
Metcon (AMRAP – Reps)
9:00 min AMRAP
3-6-9-12-15-18-…
Wall Balls
Box Jumps
Coaching
Review Whiteboard/Coachboard/Scoring Workouts