11
Nov

11/12/2016

By: 321go Leave a Comment

CrossFit Fireball – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) In teams of 3, AMRAP 35: 30 Burpees Run 600 meters 30 Hang Pwr Snatches (115, 75) Run 600 meters 30 Pull-ups Rx+:(20 Bar Muscle-ups for Pull-ups) L3: (95, 65) L2: (75, 55) (Assisted Pull-ups) L1 Metcon: Scale distances/volume as needed.

10
Nov

11/11/2016

By: 321go Leave a Comment

CrossFit Fireball – CrossFit Training Intent – Week 1 of Speed Front Squats. All sets should be as fast possible. – Metcon: saving grip on DT is key. Advise people how to do so. Going right from HPC to Jerks will save a lot of time. Challenge yourself with the load you choose. Warm-up Warm-up […]