CrossFit Ignis Programming – Wk of Sept 10th

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MONDAY

Rx+
10 Deadlift (225/155 lb.)
10 Toes-to-bar
2 Rounds
With time remaining of 5 min perform AMRAP Calories Bike
3 Rounds

Rx
10 Deadlift (185/135 lb.)
10 Toes-to-bar
2 Rounds
With time remaining of 5 min perform AMRAP Calories Row
3 Rounds

FIT
10 Deadlift
10 Wall Lying Hands to Toes
2 Rounds
With time remaining of 5 min perform AMRAP Calories Row
3 Rounds

TUESDAY

ALL
Power Clean
3-3-3-1-1-1

Then,

Rx
Accumulate 4 min. of a BB OH Hold (135/95 lb.)
*Every break, perform 6 Hang Power Cleans
*Scale as needed.

WEDNESDAY

Rx
40 Double-unders
20 Push-ups
10 Ring Dips
AMRAP 16 min.

FIT
80 Single Unders
15 Push-ups
10 Box Dips
AMRAP 16 min.

THURSDAY

Rx+
40-30-20-10
Air Squats
Handstand Hold (seconds)
Single-Arm DB Jerks (50/35 lb.)

Rx
40-30-20-10
Air Squats
Handstand Hold (seconds) – wall supported
Single-Arm DB Jerks (45/25 lb.)

FIT
40-30-20-10
Air Squats
Plank Hold (seconds)
Single-Arm DB Jerks

FRIDAY

ALL
Work up to a heavy 3-rep Hang Squat Snatch

Then,

Rx+
3 Hang Squat Snatches (185/125 lb.)
100-m KB Front-Rack Carry
9 Russian KB Swings (70/53 lb)
5 rounds

Rx
3 Hang Squat Snatches (155/95 lb.)
100-m KB Front-Rack Carry
9 Russian KB Swings (53/35 lb)
5 rounds

FIT
3 Hang Squat Snatches
100-m KB Front-Rack Carry
9 Russian KB Swings
5 rounds

SATURDAY – HERO WOD WEEKEND!

“Collin”
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on Aug. 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancée Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Rx
400-m Sandbag Carry (50/35 lb.)
12 Push Presses (115/75 lb.)
12 Box Jumps (24 in.)
12 Sumo Deadlift High Pulls (95/65 lb.)
6 rounds

FIT
400-m MB Carry
9 Push Presses
9 Step-ups
9 SDHP
5 rounds

 

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