Ionic Fitness – CrossFit

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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)


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