CrossFit Now – CrossFit
WOD
“Fire Starter” (Time)
“Fire Starter”
For Time:
3 Rounds of
7 Thrusters
7 Burpees
50/35 Calorie Row
3 Rounds of
7 Thrusters
7 Burpees
50/35 Calorie Row
3 Rounds of
7 Thrusters
7 Burpees
Subs
40/30 Cal Bike or 600m Run
RX+-Same as RX
RX -75/55#
50-59-65/45#
60+-55/35#
Basics-20 Cal Row, 3 Reps of , Thrusters (PVC/BB) Burpees
DESCRIPTION
You’ll complete all 3 rounds of the Thrusters and Burpees before moving onto the rower/bike/run
We can expect this piece to take around 10-18 minutes to complete
AFTER PARTY
50%: Snatch Technique- SGPJ OHS SB (50% of 1 RM Snatch)
3 Snatch Grip Push Jerks +
2 Overhead Squats +
1 Snatch Balance
53%: Snatch Technique- SGPJ OHS SB (53% of 1 RM Snatch)
3 Snatch Grip Push Jerks +
2 Overhead Squats +
1 Snatch Balance
56%: Snatch Technique- SGPJ OHS SB (56% of 1 RM Snatch)
3 Snatch Grip Push Jerks +
2 Overhead Squats +
1 Snatch Balance
59%: Snatch Technique- SGPJ OHS SB (59% of 1 RM Snatch)
3 Snatch Grip Push Jerks +
2 Overhead Squats +
1 Snatch Balance
62%: Snatch Technique- SGPJ OHS SB (62% of 1 RM Snatch)
3 Snatch Grip Push Jerks +
2 Overhead Squats +
1 Snatch Balance
65%: Snatch Technique- SGPJ OHS SB (65% of 1 RM Snatch)
3 Snatch Grip Push Jerks +
2 Overhead Squats +
1 Snatch Balance