The Workout of the Day

2018.2.7 CROSSFIT

CrossFit IPA – CrossFit

1 snatch + 1 Hang snatch (Build to heavy set)

1 snatch + 1 hang sntch
Every 90 seconds for 10 rounds

Split Jerk (Build to 1RM)

Starting at failed snatch weight, add 10/5# per minute and complete 1 Jerk per minute until fail.

Sumo Deadlift (Build to heavy single)

Starting at failed jerk weight, add 20/10# per minute and complete 1 Sumo Deadlift until you reach a heavy single for the day with GREAT form

2018.2.7 CROSSFIT

CrossFit IPA – CrossFit

Metcon (No Measure)

Rotate every :75 for Four Rounds:

>Pistols 8-10 each*

>Double unders (pick a moderate amount for your ability)

>Incline Leg Raises 10-15


*use modification if needed! (stand on box, sit on box, sit to ball, etc)

Metcon (Time)

For time:

30 Front Squats

(95/65)

25 Burpees over bar

20 Front Squats

(115/75)

15 Burpee over bar

10 Front Squats

(85/135)

Advance options:

RX+ 135,155,185 and 85,105,125

RX++ 155,185,205 and 105,125,135

Metcon (No Measure)

Extra Credit…

CORE – 3 rounds

50 flutterkicks

40 Bicycle

30 Scissorkicks

20 Knee Tucks

2018.2.5 CROSSFIT

CrossFit IPA – CrossFit

Back Squat (5-4-3-2-1 )

*New set every 2:30

*Note all weights used

Metcon (AMRAP – Rounds and Reps)

“Death by…”

Hang Clean & HSPU

Metcon (No Measure)

Accessory Legzzz:

3 x 20 Front Rack Lunges

3 x :45 Band KB Deadlifts

2018.2.4 CROSSFIT HERO

CrossFit IPA – CrossFit

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
*400m Run sub options:

-30/25 Cal Bike

-25/22 Cal Row

-100 Double Unders

-150 Running Man

Jump rope

2018.2.3 TEAM WOD

CrossFit IPA – Team WOD

Metcon (AMRAP – Rounds)

35:00 AMRAP

100 Sandbag Squats

…other person hold hand stand. Switch every 10 reps.

60 Toes to bar

…other person hold plank. Switch every 10 reps.

40 Wall ball

…other person rest. Switch every 10 reps.

20 DB Manmakers

…other person hold reverse plank. Switch every 5 reps.

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