Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
3x
25 Dubs or 50 Singles
10 Medball Cleans
10 DB Snatch
Power Clean (Every 1:30 x 10 Sets)
Build to a heavy 3 Reps. Coach led Barbell efficiency tips.
Metcon (AMRAP – Rounds)
Every 5min for x 5 Rounds
10 High Hang Power Snatch(At the hips)
10 KB Step ups(1KB)
200m Run
Coach Tip* Normally these sprint workouts would be stated at doing a weight that can be done unbroken but today i want you to go for it and add some weight on this sprint. I mean like an extra 10lbs maybe. Challenge yourself to move the slightly heavier barbell and still finish the workload per round.
Warm-up (No Measure)
Cool Down
Coach led stretches