CrossFit Ignis Programming – Wk of Nov 5th

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MONDAY – FITNESS TEST #2

Rx
Weightlifting
1RM Clean and Jerk

Monostructural
1-mile Run

FIT
Weightlifting
3 RM Clean and Jerk

Monostructural
1-mile Run

TUESDAY

Rx+
For total time:
Buy-in: 2 min. Max Inverted Burpees

10 KB Power Snatches, alt. (70/53 lb.)
10 Over-unders
3 rounds

Buy-out: 2 min. Max Weighted Sit-ups

Rx
For total time:
Buy-in: 2 min. Candlesticks

10 KB Power Snatches, alt. (53/35 lb.)
10 Over-unders
3 rounds

Buy-out: 2 min. Max Weighted Sit-ups

FIT
For total time:
Buy-in: 2 min. Assisted Candlesticks

10 DB Power Snatches, alt.
10 Step Over-unders
3 rounds

Buy-out: 2 min. Weighted Sit-ups

WEDNESDAY

Rx+
For reps:
Wall Balls (20/14 lb.)
Push Presses (115/75 lb.)
For 6 min., complete as many reps as possible for each movement, in their own, yet equal rep scheme.

Rest 1 min.

3 min. OH Walking Lunges (115/75 lb.)
*Take 2 reps off your score every time you put the bar down.

Rest 1 min.

Perform a 3-min. AMRAP of Wall Balls
*If you don’t match your Wall-Ball score from the first 6 min., take off 2 more Wall Balls for every 1 rep you are away.
*If you beat it, this becomes your new score.

Rx
For reps:
Wall Balls (20/14 lb.)
Push Presses (95/65 lb.)
For 6 min., complete as many reps as possible for each movement, in their own, yet equal rep scheme.

Rest 1 min.

3 min. OH Walking Lunges (95/65 lb.)
*Take 2 reps off your score every time you put the bar down.

Rest 1 min.

Perform a 3-min. AMRAP of Wall Balls
*If you don’t match your Wall-Ball score from the first 6 min., take off 2 more Wall Balls for every 1 rep you are away.
*If you beat it, this becomes your new score.

FIT
For reps:
Wall Balls
Push Presses
For 6 min., complete as many reps as possible for each movement, in their own, yet equal rep scheme.

Rest 1 min.

3 min. Barbell Walking Lunges
*Take 2 reps off your score every time you put the bar down.

Rest 1 min.

Perform a 3-min. AMRAP of Wall Balls
*If you don’t match your Wall-Ball score from the first 6 min., take off 2 more Wall Balls for every 1 rep you are away.
*If you beat it, this becomes your new score.

THURSDAY – FITNESS TEST #3

Rx+
“Outcast”
5 Power Cleans (185/135 lb.)
8 Chest-to-Bar Pull-ups
30 Double-unders
AMRAP 16 min.

Rx
“Outcast”
5 Power Cleans (155/115 lb.)
8 Pull-ups
30 Double-unders
AMRAP 16 min.

FIT
“Outcast”
5 Power Cleans (75/55 lb.)
8 Jumping Chest-to-Bar Pull-ups
50 Single-unders
AMRAP 16 min.

FRIDAY

Rx+
2-4-6-8-10-12
0.75-mi Row
Squat Snatches

Men: 225-205-185-155-115-75 lb.
Women: 145-125-105-95-75-55 lb.

Rx
2-4-6-8-10-12
500-m Row
Squat Snatches

Men: 205-185-155-135-95-65 lb.
Women: 135-115-105-95-65-45 lb.

FIT
2-4-6-8-10-12
500-m Row
Power Snatch + OH Squat

SATURDAY – HERO WOD!

Rx
“Hot Shots 19”
6 rounds for time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
400m run

FIT
4 rounds for time:
15 Air Squats
10 Hang Power Cleans
5 Ring Rows
400m run

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