Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up


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