CrossFit Ignis Programming – Wk of Oct 15th

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TUESDAY

ALL
For time:
800-m Run
4 min. Rest
400-m Run
2 min. Rest
200-m Run

WEDNESDAY

Rx
For time:
7 Bar Muscle-ups
7 Chest-to-Bar Pull-ups
7 Chin-Over-Bar Pull-ups
21 Thrusters
5 Bar Muscle-ups
5 Chest-to-Bar Pull-ups
5 Chin-Over-Bar Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest-to-Bar Pull-ups
3 Chin-Over-Bar Pull-ups
9 Thrusters

Men: 95 lb.
Women: 65 lb.

FIT
For time:
7 Jumping Bar Muscle-ups
7 Jumping Chest-to-Bar Pull-ups
7 Jumping Chin-Over-Bar Pull-ups
21 Thrusters
5 Jumping Bar Muscle-ups
5 Jumping Chest-to-Bar Pull-ups
5 Jumping Chin-Over-Bar Pull-ups
15 Thrusters
3 Jumping Bar Muscle-ups
3 Jumping Chest-to-Bar Pull-ups
3 Jumping Chin-Over-Bar Pull-ups
9 Thrusters

THURSDAY

ALL
Snatch Balance
5-4-3-2-1

Then,

For time:
40 Squat Snatches (95/65 lb.)
Every time you break (take hands off barbell), perform 40 Double-unders. Reps must be touch and go; reset at the waist if desired.

FRIDAY

Rx+
5 rounds for total time:
15 Hurdle Jumps
21 GHD Sit-ups
20/15 Cal. Echo Bike
Rest 1 min.

Rx
5 rounds for total time:
15 Hurdle Jumps
15 Toes to Bar
15/12 Cal. Echo Bike
Rest 1 min.

FIT
5 rounds for total time:
15 Hurdle Jumps
21 Modified GHD Sit-ups or regular Situps
10/8 Cal. Echo Bike
Rest 1 min.

SATURDAY

Rx+
For time:
16 Shoulder-to-Overhead (185/135 lb.)
24 KB Swings (70/53 lb)
24 Wall Balls (20/14 lb.)
20 Shoulder-to-Overhead (155/115 lb.)
24 KB Swings(70/53 lb)
24 Wall Balls (20/14 lb.)
24 Shoulder-to-Overhead (135/95 lb.)
24 KB Swings (70/53 lb)
24 Wall Balls (20/14 lb.)

Rx
For time:
16 Shoulder-to-Overhead (135/95 lb.)
24 KB Swings (53/35 lb)
24 Wall Balls (20/14 lb.)
20 Shoulder-to-Overhead (115/75 lb.)
24 KB Swings(53/35 lb)
24 Wall Balls (20/14 lb.)
24 Shoulder-to-Overhead (95/55 lb.)
24 KB Swings (53/35 lb)
24 Wall Balls (20/14 lb.)

FIT
16 Shoulder-to-Overhead
20 KB Swings
20 Wall Balls
20 Shoulder-to-Overhead
20 KB Swings
20 Wall Balls
24 Shoulder-to-Overhead
20 KB Swings
20 Wall Balls

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