Ionic Fitness – CrossFit
Ugly Sweater Christmas Party This Saturday 730pm At Momentum Brewhouse
Warm-up (No Measure)
Warm Up
200m Jog
10 DB High pull per arm
10 DB Press Per Arm
Power Snatch ( Every 90 seconds x 8, 3 Power Snatch )
Build over the 8 sets of 3 reps to a heavy 3 Reps Touch N Go(TNG)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
30 Back Squats
30 DB Shoulder Press or HSPU
30 DB Snatch
Tailor this Sprint so you can complete 2+ rounds. Light weight on the barbell for the squats and moderate weight on DB shoulder press so you have to break it up in 2 or 3 sets. One DB for the snatch and use the same weight as you Shoulder Press
Warm-up (No Measure)
Cool Down
Coach led stretches