The Workout of the Day

2018.1.12 CROSSFIT

CrossFit IPA – CrossFit

Banded Deadlift (7×7 every 90 seconds)

Hook band around feet and around the bar

Metcon (AMRAP – Reps)

7 AMRAP:

5 Power Snatch 75-95,

55-65

5 Front Squats

1 Rope Climb
Rest 3 minutes

Metcon (AMRAP – Reps)

7 AMRAP:

5 Power Cleans 95-135, 65-85

3 Front Squats

1 Rope Climb

2018.1.11 CROSSFIT

CrossFit IPA – CrossFit

Bench Press (2×17-20, 1×12-15)

Metcon (AMRAP – Reps)

6 rounds for reps:

30s bike

15s transition

30s pull-ups

15s transition

30s burpees over box

15s transition

Metcon (No Measure)

3 supersets: (banded PVC)

30 wide overhand

20 narrow supinated

10 straight arm pulldowns

2018.1.10 CROSSFIT

CrossFit IPA – CrossFit

Metcon (Time)

5 rounds for time:

5 KB Snatch Right

5 KB Snatch Left

5 KB Front Squat Right

5 KB Front Squat Left

5 KB Step-up Right (left leg)

5 KB Step-up Left (right leg)

RX= 53/35

Metcon (Weight)

3 Supersets:

30 Banded pull-throughs

12 Bulgarian split squats

each leg. (KB/DBs at

side, AHAP)

Metcon (No Measure)

Core:

3-4 SETS…

20 Weighted Russian twists

30 Flutter kicks

30sec Elbow Plank

10 Ball Slams

2018.1.9 CROSSFIT

CrossFit IPA – CrossFit

Metcon (4 Rounds for reps)

4 Rounds, each for reps:

2 min Row

2 min ManMakers

2 min Toes to Bar

2 min HSPU

2 min Rest

()

2018.1.8 CROSSFIT

CrossFit IPA – CrossFit

Back Squat (15 minutes to establish 3RM)

Metcon (2 Rounds for reps)

3:00 on and 2:00 off for Two Rounds:

10 ball over bar

2-4-6-8…Hang Sq.

Cleans

RX 125/85

RX+ 165/110

Metcon (Weight)

Post-WOD extra:

400ft of backwards sleg drags AHAP

Ready to get started?

We're excited for you to start your fitness journey with us!
Let's get you signed up!