CrossFit Ignis Programming – wk of Jan 21st

MONDAY Rx 100 Wall Balls (20/14 lb.) 50 Box Jumps (30/24 in.) 100-ft. Handstand Walk 50/35 Cal. Row FIT 75 Wall Balls 50 Low Box Jumps/Box Step Ups 100-ft. Bear Crawl 35/25 Cal. Row EXPRESS LANE - CF OPEN WOD PREP! "CF Open WOD 15.1" Part A: 9 Min AMRAP 15 Toes-to-Bars 10 Deadlifts 115/75 … Continue reading CrossFit Ignis Programming – wk of Jan 21st

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CrossFit Ignis Programming – Wk of Jan 14th

MONDAY ALL Low Bar Back Squat 3-3-3-3-3 Then, EMOM 10: Russian KB Swings 53/35 Rx+: 22/20 reps Rx: 20/18 reps FIT: 18/16 reps EXPRESS LANE - CF OPEN WOD PREP! "CF Open WOD 14.1" 10 Min AMRAP 30 DUs 15 Power Snatches 75/55 lbs TUESDAY Rx+ Odd min.: Bike 0.3-mi Even min.: 12 DB Slams … Continue reading CrossFit Ignis Programming – Wk of Jan 14th

CrossFit Ignis Programming – Wk of 11/12

MONDAY Rx+ 15 Sumo Deadlift High Pulls (115/75 lb.) 25-ft. Handstand Walk 5 rounds *Every minute, perform 20 Plate Lateral Jumps (45-lb. plate) Rx 15 Sumo Deadlift High Pulls (95/65 lb.) 6 Box Around-the-Worlds 5 rounds *Every minute, perform 20 Plate Lateral Jumps (45-lb. plate) FIT 12 Sumo Deadlift High Pulls 8 Pike Around-the-Worlds 5 rounds … Continue reading CrossFit Ignis Programming – Wk of 11/12