CrossFit Ignis Programming – Wk of Oct 1st

MONDAY Rx+ 25 Pull-ups 50 Hang Power Snatches (135/95 lb.) 75 Wall Balls (20/14 lb.) Rest 2 min. 75 Wall Balls 50 Hang Power Snatches 25 Pull-ups Rx 25 Pull-ups 50 Hang Power Snatches (115/75 lb.) 75 Wall Balls (20/14 lb.) Rest 2 min. 75 Wall Balls 50 Hang Power Snatches 25 Pull-ups FIT 20 … Continue reading CrossFit Ignis Programming – Wk of Oct 1st

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CrossFit Ignis Programming – Wk of Sept 24th

MONDAY Rx 10 rounds for time: 10 x 20-m Shuttle Runs 10 KB Swings (24/16 kg) 10 KB Single-Arm Shoulder-to-Overheads FIT 10 rounds for time: 8 x 20-m Shuttle Runs 8 KB Swings 8 KB Shoulder-to-Overheads TUESDAY Rx+ 12 Burpees 12 KB Goblet Squats (70/53 lb.) 12 Weighted Lateral Step-ups AMRAP 15 min. Rx 12 … Continue reading CrossFit Ignis Programming – Wk of Sept 24th