CrossFit Ignis Programming – Wk of Feb 12th

MONDAY Rx CF Open WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: … Continue reading CrossFit Ignis Programming – Wk of Feb 12th

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CrossFit Ignis Programming – Wk of Feb 5th

MONDAY Rx 25-ft. KB Walking Lunge (53/35 lb.) 8 Ring Dips 25-ft. KB Walking Lunge 8 Push-ups AMRAP 12 min. FIT 25-ft. Walking Lunge 8 Box Dips 25-ft. Walking Lunge 8 Push-ups EXPRESS CF Open 15.1 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115#  / 75# 5 Snatches, 115# / 75# TUESDAY ALL … Continue reading CrossFit Ignis Programming – Wk of Feb 5th

CrossFit Ignis Programming – Week of Dec 4th

MONDAY Rx+ 21-18-15 Burpee Box Jump-Overs Single-Arm KB Hang Power Snatches (53/35 lb.) Air Squats Rx 21-18-15 Burpee Box Jump-Overs Single-Arm KB Hang Power Snatches (35/26 lb.) Air Squats FIT 18-15-12 Burpee Box Step-Overs Single-Arm DB/KB Hang Power Snatches Air Squats EXPRESS 5 rounds: 20 DB Step Ups 35/25lbs 24"/20" 20 Wall Balls 20/14 TUESDAY … Continue reading CrossFit Ignis Programming – Week of Dec 4th