Ignition

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

500 Meter Slow Row

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

Metcon (Weight)

On the 1:00 – 2 Reps @ 65% of 1RM

On the 2:00 – 2 Reps @ 70% of 1RM

On the 3.00 – 1 Rep @ 75% of 1RM

On the 4:00 – 2 Reps @ 70% of 1RM

On the 5:00 – 2 Reps @ 75% of 1RM

On the 6:00 – 1 Rep @ 80% of 1RM

On the 7:00 – Rest

On the 8:00 – 1 Rep @ 83% of 1RM

On the 9:00 – 1 Rep @ 87% of 1RM

On the 10:00 – 1 Rep @ 90% of 1RM

C: Metcon (AMRAP – Reps)

Ascending Ladder for 9:00:

3 Power Snatches (75/55)

3 Wallballs (20/14) – Females to a 9′ Target

6 Power Snatches (75/55)

6 Wallballs (20/14) – Females to a 9′ Target

9 Power Snatches (75/55)

9 Wallballs (20/14) – Females to a 9′ Target

… Continue to add (3) repetitions to each movement until the 9:00 cap is reached.

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