Julian 111
Announcements
State Mandated Temporary Gym Closure In Effect. We are taking this day by day. Stay Strong Firebird Family. We will be updating information as we receive it.
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+ – Fully Loaded
20 Double-unders
8 Deadlift (115/75 lb.)
4 Hang Power Clean
AMRAP 10 min.
Rx – Partially Loaded
20 Double-unders
10 Alt. DB Suitcase Deadlift (50/35 lb.)
6 Alt DB Hang Power Clean
AMRAP 10 min.
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
1 Dumbbell Hang Squat Clean
1 Dumbbell Thruster
30 Double Unders
2 Dumbbell Hang Squat Cleans
2 Dumbbell Thrusters
30 Double Unders
3 Dumbbell Hang Squat Cleans
3 Dumbbell Thrusters
30 Double Unders
…
Continue to Add (1) Rep to Dumbbell Movements Per Round
No Measure
3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Plate Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Plate Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Plate Hope
…
Continue to Add (1) Rep to Odd Object Movements Per Round
No Measure
3 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest