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