CrossFit Ignis Programming – Wk of Dec 17th

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MONDAY

Rx+
100-m Run
2 Hang Power Snatches (heavy)
*Every round, add 100-m Run and 2 HPS
As far as possible in 24 min.

Rx
100-m Run
2 Hang Power Snatches (heavy)
*Every round, add 100-m Run and 2 HPS
As far as possible in 24 min.

FIT
100-m Run
2 Hang Power Snatches (heavy)
*Every round, add 100-m Run and 2 HPS
As far as possible in 24 min.

TUESDAY

Rx+
21-15-9
Handstand Push-ups
Back Squats (135/95 lb.)
Lateral Barbell Jumps (double reps)

Rx
21-15-9
Handstand Push-ups
Back Squats (115/75 lb.)
Lateral Barbell Jumps (double reps)

FIT
21-15-9
Pike Push-ups
Back Squats
Lateral Barbell Hops (double reps)

WEDNESDAY

Rx
For time:
40 KB Hang Squat Cleans
30 Inverted Ring Rows
30 KB Clusters
30 Inverted Ring Rows
20 KB Man-makers

KB Load: 53/35 lb.

FIT
For time:
30 KB/DB Hang Squat Cleans
20 Ring Rows
20 KB/DB Clusters
20 Ring Rows
10 KB/DB Man-makers

THURSDAY

ALL
Split Jerk
3-3-3-3-3

Finisher WOD:
Alternate movements for 30 sec. on, 30 sec. off
Max Calorie Row
Burpees
4 rounds
*30 sec. Row/30 sec. Rest/30 sec. Burpees/30 sec. Rest = 1 round.

FRIDAY

Rx+
1 min. Double-unders
1 min. Chin-Over-Bar Hold
1 min. KB Step-ups (70/53 lb.)
1 min. Plank Hold
1 min. Rest
4 rounds

Rx
1 min. Double-unders
1 min. Chin-Over-Bar Hold
1 min. KB Step-ups (53/35 lb.)
1 min. Plank Hold
1 min. Rest
4 rounds

FIT
1 min. Double-under attempts
1 min. Chin at Top of Ring-Row Hold
1 min. Step-ups
1 min. Plank Hold
1 min. Rest
4 rounds

SATURDAY – PARTNER WOD!!

ALL
MB Cleans (20/14 lb.)
AMRAP 5 min.
Partner Burpee Over-unders
AMRAP 4 min.
Wall Climbs
AMRAP 3 min.
Jumping Pull-ups
AMRAP 2 min.
Air Squats
AMRAP 1 min.

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