Workout of the Day


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Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This is 3rd week in back squat cycle and its going to get a little challenging so after this week we are going to go to just 2 days a week instead of 3 so hang in there! It will just make the program a week longer but more will finish this way. We will be closed this Saturday for 4th of July but will have a hero WOD on Friday to celebrate it.

Warm Up (No Measure)

400m Row

10 Burpees

10 Toes to Bar

Back Squat (1 set of 20 reps (add 5 more pounds from Friday))

Metcon (Weight)

EMOM for 10 min: (start at 65% 1RM and work your way up to heaviest set)

1 power clean

1 hang squat clean

1 jerk

Metcon (AMRAP – Reps)

AMRAP in 7 min:

ascending ladder:

2 clean and jerk #135/95 MRX #115/75

2 toes to bar

4 c & j

4 t2b

6 c & j

6 t2b

increase 2 reps of each until time is up

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