CrossFit Firebase Orlando

Tagged: “Olympic Weightlifting”

Friday, 12-22-2017

Group Warm-up 3 Rounds 10 Alternating one-legged KB Deadlifts + 5 Straight-leg RDLs Strength. Deadlift 5×2 90% clean and Jerk bar warm up Conditioning. Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean RX(165lb / 110lb) Masters 55+(135/75) Jerk RX(165lb /110lb) Masters 55+(135/75) Interested in learning more about […]

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Wednesday, 12-13-2017

Strength: Bench or push press 5 x 3, 80% + 5lbs warmup overhead squats Conditioning. For time: L1 75 overhead squats (95/65) L2 100 overhead squats (95/65) 50 burpees Scale weight as needed Cash out: 50 weighted sit ups 50 DB rows Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact […]

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Friday, 12-08-2017

Strength — Deadlift 5×3 @ 80% Conditioning — Barbell Complex 15 minutes to establish heavy unbroken complex Clean Grip Deadlift Squat Clean Hang Squat Clean Front Squat X2 Split Jerk Cash Out — 3 Rounds 200m Overhead KB Carry (light) Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to […]

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Saturday, 11-18-2017

Team of 4, You go, I go For Time 300m Equipment Carry (Kettlebell) 200 Kettlebell Swings (53/35) 300m Equipment Carry 24 Tire Flips 300m Equipment Carry (Slam Ball) 160 Ball Slams (20+/15+) 300m Equipment Carry 20 Tire Flips 300m Equipment Carry (Barbell and Bumpers) 120 Hang Power Cleans (115/75) 300m Equipment Carry 16 Tire Flips […]

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Wednesday, 11-01-2017

Strength Front Squat 3-3-3-3-3 Conditioning For time: 40 burpees 40 thrusters 75/55 400 m run Cash Out 200M Plate Pinch Carry Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Thursday, 10-26-2017

Warm Up — Skill (Breathing during wall ball / thruster) Barbell Warm-up Conditioning — 4 Round Interval 3 Minute Sprint 200m Run 15 Wall Balls Max Rep Snatch Grip or Regular Grip Deadlift L1 — 135 / 95 L2 — 155 / 105 L3 — 185 / 125 3 Minute Rest 3 Minute Sprint 200m […]

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Wednesday, 10-18-2017

Snatch Warm-up EMOM 10 Odd Minutes 10 Hollow Rocks Even Minutes 1 Power Snatch, 1 Hang Power Snatch, 1 overhead Squat Start 65%-70% Increase Weight every round Conditioning. 5 Rounds for Time 6 Handstand Push-ups 6 Deadlifts 70% of 1 Rep Max Run Murphy loop Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit […]

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