CrossFit Ignis Programming – Wk of Dec 10th

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There’s still time to get registered!!  Visits http://www.naughtyornice.events to get signed up!

MONDAY

Rx+
With a running clock, counting down from 25mins:
25 Wall Balls (20/14)
15 Push Presses (155105 lb.)
3 rounds

25 MB Cleans
10 MB Shuttle Sprints, 20m
3 rounds

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Cleans
10 MB Shuttle Sprints

Rx
With a running clock, counting down from 25mins:
25 Wall Balls (20/14)
15 Push Presses (135/95 lb.)
3 rounds

25 MB Cleans
10 MB Shuttle Sprints, 20m
3 rounds

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Cleans
10 MB Shuttle Sprints

FIT
With a running clock, counting down from 25mins:
15 Wall Balls
10 Push Presses
3 rounds

15 MB Cleans
8 MB Shuttle Sprints, 20m
3 rounds

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Cleans
10 MB Shuttle Sprints

TUESDAY

Rx+
3 Muscle-ups
9 Thrusters (115/75 lb.)
AMRAP 10 min.

Rx
3 Muscle-ups
9 Thrusters (95/65 lb.)
AMRAP 10 min.

FIT
4 Muscle-up Transitions
8 Thrusters
AMRAP 10 min.

WEDNESDAY

Rx+
For time:
45 cals Bike
27 Russian KB Swings (70/53 lb)
35 cals Bike
21 KB Swings
25 cals Bike
18 1-arm OH KB Sit-ups (switch arms as needed)

Rx
For time:
1k Row
27 Russian KB Swings (53/35 lb)
750-m Row
21 KB Swings
500-m Row
18 1-arm OH KB Sit-ups (switch arms as needed)

FIT
For time:
800-m Row
27 Russian KB Swings
600-m Row
21 KB Swings
400-m Row
18 KB Sit-ups

THURSDAY

ALL
Front Squat
2-2-2-2-2-2-2

Optional Finisher:
CrossFit Open WOD 12.1
7min AMRAP
Burpees to a 6″ target

FRIDAY

Rx+
4 rounds for time:
9 Deadlifts (2x BW)
15 KB Power Clean & Jerk (70/53 lb.)
21 Box Jumps (30/24 in.)

Rx
4 rounds for time:
9 Deadlifts (1.5x BW)
15 KB Power Clean & Jerk (53/35 lb.)
21 Box Jumps (24/20 in.)

FIT
4 rounds for time:
9 Deadlifts
15 KB/DB Power Clean & Jerk
21 Step-ups/low box jumps

SATURDAY – Naughty or Nice Competition Day!!

Naughty (Rx) WOD
15-12-9 reps for time:
Power Snatch 95/65
30 DU’s
Thrusters 95/65
30 DU’s

Nice (scaled) WOD
15-12-9 reps for time:
Power Snatch 75/55
30 DU’s (or 60 Singles)
Thrusters 75/55
30 DU’s (or 60 Singles)

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