CrossFit Ignis Programming – Wk of Jan 7th

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MONDAY

Rx+
30 Step-ups (70/53 lb.)
15 Alt. Turkish Get-ups
30/25 Cal. Bike
3 rounds

Rx
30 Step-ups (53/35 lb.)
15 Alt. Turkish Get-ups
25/20 Cal. Bike
3 rounds

FIT
20 Step-ups
10 Alt. Turkish Get-ups
20/15 Cal. Bike
3 rounds

EXPRESS LANE – CF Open Prep

“CF Open WOD 13.1″
17 Min AMRAP
40 6″ Target Burpees
30 Snatches 75/45 lbs
30 6″ Target Burpees
30 Snatches 135/75 lbs
20 6″ Target Burpees
30 Snatches 165/100 lbs
10 6” Target Burpees
Max Snatches 210/120 lbs

TUESDAY

Rx+
Max Set Power Snatches @ 80 % 1RM
12 HSPU
24 Hip Extensions
AMRAP 10 min.

Rx
Max Set Power Snatches @ 75 % 1RM
10 HSPU
20 KB Swings, Russ. 70/53 lb
AMRAP 10 min.

FIT
Max Set Power Snatches
10 Pike HSPU
20 Good Mornings
AMRAP 10 min.

EXPRESS LANE – CF Open Prep

“CF Open WOD 13.2”
10 Min AMRAP
5 Shoulder-to-Overhead 115/75 lbs
10 Deadlifts 115/75 lbs
15 Box Jumps 24/20″

WEDNESDAY

Rx+
30-35-40-45-50
Double-unders
Single-Arm KB OH Squats (half reps each side) (53/35 lb.)

*In between each round, perform 200-m MB Run (20/14 lb.)

Rx
30-35-40-45-50
Double-unders
Single-Arm KB OH Squats (half reps each side) (35/26 lb.)

*In between each round, perform 200-m MB Run (20/14 lb.)

FIT
30-35-40-45-50
Single Unders (double reps)
Single-Arm DB Squats (half reps each side)

*In between each round, perform 200-m MB Run

EXPRESS LANE – CF Open Prep

“CF Open 13.3”
12 Min AMRAP
150 Wall Balls 20/14 lbs
90 DUs
30 Muscle Ups

THURSDAY

Rx+
30 sec. Hang Squat Cleans (185/135 lb.)
1 min. Rest
10 rounds

Rx
30 sec. Hang Squat Cleans (155/115 lb.)
1 min. Rest
10 rounds

FIT
30 sec. Hang Squat Cleans
1 min. Rest
10 rounds

EXPRESS LANE – CF Open Prep

“CF Open 13.4”
7 Min AMRAP
3-6-9-12-…
Clean and Jerks 135/95 lbs
Toes-to-Bars

FRIDAY

ALL
Bench Press
5-5-5-5-5
Bent Over Row
5-5-5-5-5

EXPRESS LANE – CF Open Prep

“CF Open 13.5”
4 Min AMRAP
15 Thrusters 100/65 lbs
15 Chest-to-Bar Pull Ups
Time extends by 4 minutes for each 3 completed rounds

SATURDAY – PARTNER WOD!!

Rx
In partners:

10 Wall Balls (20/14 lb.)
10 V-ups
20 Lateral KB Jumps
*Only one person working at a time. Partners complete one round at a time.
AMRAP 20 min.

FIT
In partners:

10 Wall Balls
10 V-ups
20 Lateral KB Jumps
*Only one person working at a time. Partners complete one round at a time.
AMRAP 20 min.

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