Crossfit Firebase, Orlando: (407) 796-2972

Strength: Press.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1 RM
1 or more @ 95% of 1 RM

WOD:
RX
3 Rounds for Time of:
800m Row
50 Kettlebell Swings (53#M/35#W)
800m Run

RTG
3 Rounds for Time of:
800m Row
30 Kettlebell Swings (70#M/50#W)
800m Run

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Power. Every 1:20 for 10 Rounds complete the following:
2 Hang Power or Squat Snatch
2 Power or Squat Snatch
2 Overhead Squats

WOD
5 Rounds for Time of:
5 Pull Ups
10 Burpees
15 4-count Flutterkicks
20 Push Ups
25 Sit Ups

• » Comments (1)

Strength: Deadlift. 
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1 RM
1 or more @ 95% of 1 RM

WOD
RX
5 Shoulder Press (95#M/65#W)
7 Hang Power Clean
10 Knees-to-Elbows

RTG
5 Handstand Push Ups
7 Hang Squat Clean (115#M/85#W)
10 Toes-to-Bar

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As a 5-6 person team, each person must complete the movements for 1:20 for a total of 20 Rounds.

Row for Total Meters
Plank Hold
Box Jumps (24″M/20″W)
Lunges
Double Unders
Sledge Strikes

• » Comments (2)

Strength: Back Squat
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
3 Reps @ 80% of 1 RM
3 Reps @ 85% of 1 RM
AMRAP @ 90% of 1 RM

WOD
As Many Rounds As Possible in 10 Minutes of:
15 Push Press (95#M/65#W)
30 Air Squats

• » Comments (1)

Power

Snatch or Power Snatch
Work Your way up to a daily 1RM for 15:00 time limit

Snatch or Power Snatch
2 reps OTM for 10:00 at 60% of daily 1RM

WOD
3 Rounds of:
AMRAP
1:00 Hollow Rock
1:00 HSPU
1:00 Pistols

*Count lowest round of HSPU

• » Comments (1)