Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
300m Jog
20 Strict Barbell Shoulder Press
300m Jog
Push Press (1 Rep Max Push Press or 4×6 @ 75%)
Metcon (Time)
4 Rounds For Time(20min CAP)
14 SDHP
50 Dubs or 100 Singles
14 Hang Power Snatch
*Rest until HR drops 12% or 1 min
Coach Tip* You should base your weight on your barbell off of you SDHP on this Sprint stye workout. It should be challenging to finish all 14 reps unbroken every round on the SDHP but have to break uo the hang power snatch in 2 or 3 sets
Warm-up (No Measure)
Cool Down
Coach led stretches