Firebird CrossFit – All Levels Weightlifting Strength day, but with a little twist. Today, instead of the regular rep schemes we use, we are going for an ascending scheme, ending in a [...]
Firebird CrossFit – All Levels Weightlifting Shoulder Press (3 x 3 ) WOD – FBCF Metcon (5 Rounds for reps) Rx+ 1 min. Parallette Pass-Throughs (on the Parallette) 1 min. Lateral [...]
Firebird CrossFit – All Levels Weightlifting Tempo Front Squats (3,1,X,1) (3 x 3 ) Tempo Front Squats (3,1,X,1) 3 second descent, 1 second pause, X explode to the top, 1 second hold. WOD [...]
Firebird CrossFit – All Levels Weightlifting Clean (1 x 3 ) Power Clean (1 x 3 ) WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ Death by Shuttle Runs and Squat Cleans (115/85 [...]
Firebird CrossFit – All Levels Weightlifting Hang Power Snatch (3 x 3 ) WOD – FBCF Metcon (AMRAP – Rounds and Reps) Rx+ 1 Ring Muscle Up 5 Air Squat Every round add 1 MU and 5 [...]