Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
300m Jog
20 KB Squats
300m Jog
Back Squat ( Every 2min x 6, 4 Back Squats @ 80%)
Metcon (Time)
For Time(20min CAP)
100 Dubs or 150 Single Buy in
15-12-9-6-3
Hang Power Snatch
KB Step ups Per Leg(1KB)
Then 100 Dubs or 150 Singles Cash out
Tailor this Grind so you need to break up the Power snatches in 2 sets per round(not the round of 6 or 3s) All step ups should be unbroken and with a heavy KB
Warm-up (No Measure)
Cool Down
Coach led stretches