CrossFit Programming for WildFire CrossFit

Monday, September 21

Skill Work — Clean & Jerk : 3-3-3Clean & Jerk 3-3-3

• Use the heaviest weight you can for each set.
• Rest as needed between sets.

10 RFT: Hang Squat Cleans and Burpee Over Bars

Rx'd — 10 rounds for time of:

• 3 Hang Squat Cleans, 155/105 lbs
• 6 Burpee Over Bars

Intermediate — 10 rounds for time of:

• 3 Hang Squat Cleans, 115/85 lbs
• 6 Burpee Over Bars

Beginner — 10 rounds for time of:

• 3 Hang Squat Cleans, 45/35 lbs
• 6 Burpee Bar Step Overs

Tuesday, September 22

Skill Work — Snatch Balance : 3-3-3Snatch Balance 3-3-3

• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Overhead Squat : 5-3-3-1-1-1

Rx'd — Overhead Squat 5-3-3-1-1-1

• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Intermediate — Overhead Squat 5-3-3-1-1-1

• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Beginner — Overhead Squat 5-5-5-3-3-3

• Use the heaviest weight you can for each set.
• Rest as needed between sets.

Wednesday, September 23

3 RFT: Thrusters, Pull-ups and 400 m

Rx'd — 3 rounds for time of:

• 15 Thrusters, 95/65 lbs
• 15 Pull-ups
• Run, 400 m

Intermediate — 3 rounds for time of:

• 15 Thrusters, 75/55 lbs
• 10 Pull-ups
• Run, 400 m

Beginner — 3 rounds for time of:

• 10 Thrusters, 45/35 lbs
• 10 Jumping Pull-ups
• Run, 300 m

Thursday, September 24

Skill Work — Alt EMOM 6 mins: Ring Dips and Static LungesEvery 1 min for 6 mins, alternating between:

• 5 Ring Dips
• Static Lunge, 30 secs

4 RFT: Walking Lunges and Ring Dips

Rx'd — 4 rounds for time of:

• Walking Lunge, 100 m
• 25 Ring Dips

Intermediate — 4 rounds for time of:

• Walking Lunge, 100 m
• 15 Ring Dips

Beginner — 4 rounds for time of:

• Walking Lunge, 30 m
• 10 Toe Assisted Ring Dips

Friday, September 25

AMRAP 20 mins: Handstand Walks, Rows, Ring Muscle-ups, and Rows

Rx'd — Complete as many rounds as possible in 20 mins of:

• Handstand Walk, 25 ft
• Row, 250 m
• 5 Ring Muscle-ups
• Row, 250 m

Intermediate — Complete as many rounds as possible in 20 mins of:

• Handstand Walk Attempt, 1:30
• Row, 200 m
• 6 Low Ring Muscle-up Transitions
• Row, 200 m

Beginner — Complete as many rounds as possible in 20 mins of:

• Bear Crawl, 25 ft
• Row, 150 m
• 6 Ring Rows
• 6 Push-ups
• Row, 150 m
• Rest 30 secs

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