CrossFit Ignis Programming – Wk of 10/8

DSC_9266

MONDAY

Rx+
For time:
50 KB Suitcase Deadlifts (L)
25 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
1200-m Run
25 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
50 KB Suitcase Deadlifts (R)

Kettlebell Load: 70/53 lb.

Rx
For time:
50 KB Suitcase Deadlifts (L)
25 Single-Arm OH Lunges (R)
200-m Single-Arm Farmers Carry (R)
1200-m Run
25 Single-Arm OH Lunges (L)
200-m Single-Arm Farmers Carry (L)
50 KB Suitcase Deadlifts (R)

Kettlebell Load: 53/35 lb.

FIT
For time:
40 KB/DB Suitcase Deadlifts (L)
20 Single-Arm Lunges (R)
200-m Single-Arm Farmers Carry (R)
700-m Run
20 Single-Arm Lunges (L)
200-m Single-Arm Farmers Carry (L)
40 KB/DB Suitcase Deadlifts (R)

TUESDAY

“Barbara”

Rx
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes
5 rounds

FIT
10 Jumping Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes
5 rounds

WEDNESDAY

ALL
Power Clean and Push Jerk
3-3-3-3-3

Optional Finisher:
For time:
1-2-3-4-5-6-7-8
KB Swings
8-7-6-5-4-3-2-1
Box Jump

Rx+: 70/53 + 30″/24″
Rx: 53/35 + 24″/20″

THURSDAY

Rx+
40 Triple-unders
30 Deadlifts (185/135 lb.)
20 Handstand Push-ups
3 rounds

Rx
60 Double-unders
30 Deadlifts (155/115 lb.)
20 Handstand Push-ups
3 rounds

FIT
60 Single-unders
30 Deadlifts
20 Pike Push-ups
3 rounds

FRIDAY

Rx+
Time per round:
0-5 min.
1-k Row

5-10 min.
30 Power Snatches (155/105 lb.)

10-15 min.
1-k Row

15+ min.
30 Squat Snatches (155/105 lb.)

Rx
Time per round:
0-5 min.
1-k/750-m Row

5-10 min.
30 Power Snatches (135/95 lb.)

10-15 min.
1-k/750-m Row

15+ min.
30 Squat Snatches (135/95 lb.)

FIT
Time per round:
0-5 min.
750-m Row

5-10 min.
30 Power Snatches

10-15 min.
750-m Row

15+ min.
30 Power Snatches

SATURDAY

There will not be a WOD this Saturday, instead we will be hosting the  Bear the Burden 22k Ruck March.  We are encouraging all members to participate in the march for some “out of the box” fitness and to support a great cause.  (Please note: scaling options/distances are available)

Register HERE

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s