CrossFit Ignis Programming – Wk of Sept 24th

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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 Burpees
12 KB Goblet Squats (53/35 lb.)
12 Weighted Lateral Step-ups
AMRAP 15 min.

FIT
10 Burpees
10 DB Goblet Squats
10 Lateral Step-ups
AMRAP 15 min.

WEDNESDAY

Rx+
500-m Row
10 Circle Overs
3 rounds

Rx
500-m Row
12 Chest to Bar Pullups
3 rounds

FIT
500-m Row
8 Inverted Bar Rows
3 rounds

THURSDAY

Rx+
3 Power Snatches (155/105 lb.)
6 Back Squats
EMOM 20 min.

Rx
3 Power Snatches (135/95 lb.)
6 Back Squats
EMOM 20 min.

FIT
3 Power Snatches
3 Back Squats
EMOM 20 min.

FRIDAY

ALL
Front Squat
1-1-1-1-1-1-1

Then,

Rx
100-m Run
10 Front Squats @ half body weight
AMRAP 10 min.

SATURDAY – Our last HERO WOD of the month!

“Adam Brown”
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Rx
2 rounds for time:
24 Deadlifts (295/185 lb.)
24 Box Jumps (24 in.)
24 Wall Balls (20/14 lb.)
24 Bench Presses (195/120 lb.)
24 Box Jumps
24 Wall Balls
24 Power Cleans (145/115 lb.)

FIT
2 rounds for time:
20 Deadlifts
20 Box Step Ups
20 Wall Balls
20 Push-ups
20 Box Step Ups
20 Wall Balls
20 Power Cleans

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