Maron 34
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (No Measure)
(10 min.) Project Squat Better Session #5
20 sec. Squat hold/10 sec. Rest
4 rounds
20 sec. Toe Touches/10 sec. Rest
4 Rounds
20 sec. Air squat/10 sec. Hold in bottom of squat
4 Rounds
* For some athletes, start with an opposite tabata, where they hold for 10 sec/rest 20 sec.
* The drill is done for quality, not reps.
Metcon (3 Rounds for time)
Rx+ – Fully Loaded
30 Front Squat (115/75 lb.)
200 m Run
50 Double-unders
perform 1 round every 5 min.
3 rounds
Rx – Partially Loaded
30 DB Front Squat (50/35 lb.)
200 m Run
50 Double-unders
perform 1 round every 5 min.
3 rounds
Fitness – Unloaded
40 Air Squats
200 m Run
60 Object Toe-taps
perform 1 round every 5 min.
3 rounds
WOD – Home Gym
Metcon (4 Rounds for time)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
Metcon (No Measure)
4 Rounds:
40 Seconds Flutter Kicks
20 Seconds Rest
40 Seconds Hollow Rocks
20 Seconds Rest
