At Cross Fit Ignite Sydney, we are a team of personal trainers providing fitness, nutrition and weight loss programs. We specialise in CrossFit and train our clients in our spacious gym in Surry Hills.
A) Power Snatch 5×5 (touch and go) build to heaviest possible- rest 60-90s
B) Power Clean 5×5 (touch and go) build to heaviest possible- rest 60-90s
C) Front Squat 5 sets of 10.8.6.4.2 increase weight each set – rest 90s
D) KB TGU 3×3 e/s – increase weight – rest 30s between sides
A) Power Snatch 5×3 (touch and go) build to heaviest possible- rest 60-90s
B) Power Clean 5×3 (touch and go) build to heaviest possible- rest 60-90s
C) Front Squat 5 sets of 10.8.6.4.2 increase weight each set – rest 90s
D) KB TGU 3×3 e/s – increase weight – rest 30s between sides
A) Power Snatch 5×4 (touch and go) build to heaviest possible- rest 60-90s
B) Power Clean 5×4 (touch and go) build to heaviest possible- rest 60-90s
C) Back Squat 5 sets of 10.8.6.4.2 increase weight each set – rest 90s
D) KB TGU 3×3 e/s – increase weight – rest 30s between sides
A) Power Snatch 5×5 (touch and go) build to heaviest possible- rest 60-90s
B) Power Clean 5×5 (touch and go) build to heaviest possible- rest 60-90s
C) Front Squat 5 sets of 10.8.6.4.2 increase weight each set – rest 90s
D) KB TGU 3×3 e/s – increase weight – rest 30s between sides
A) Power Snatch – Build to max in 15mins
B) Back Squat – Build to 5 rep max in 20mins
C) i) C2B Pullups – Max unbroken reps (2 attempts) – rest 90s
ii) Push Ups – Max unbroken reps (2 attempts) – rest 90s
D) KB Side Bends 3×10 e/s – rest 30s between sides
METABOLIC:
Level 4-5
50 Burpees (jump to a target 6 inches above reach) 4min cut off
Rest 6mins
5 min AMRAP
50 Double Unders
20 Power Snatch (35/25kg)
Rest 5mins
50 Burpees (jump to a target 6 inches above reach)
Level 1-3
40 Burpees (jump to a target 6 inches above reach) 4min cut off
Rest 6mins
5 min AMRAP
50 Double Unders or 100 Skips
20 KB Swings (16/8kg)
Rest 5mins
40 Burpees (jump to a target 6 inches above reach)
READING AFTER THE WOD:
“Recipe: Lamb Meatloaf” – CrossFit Ignite Sydney
A) Power Snatch+ Hang Snatch EMOMx10 @ 70%
B) Power Clean + Hang Clean + Jerk EMOMx10 @ 70%
C) Back Squat 1×80%, 1×85%, 1×90%, 1×95%
D) i) Strict Pullups Max Strict Pullups Unbroken (2 attempts only)
E) ii) Strict Dips Max Strict Dips Unbroken (2 attempts only)
*Note: Snatch and Clean and Jerk 1RM will be on Friday, it is recommended to take a rest day on Thursday to ensure your best result.
A) Power Snatch+ Hang Snatch EMOMx10 @ 80% Sn 1RM
B) Power Clean + Hang Clean + Jerk EMOMx10 @ 80% Cl+J 1RM
C) Back Squat 2×75%, 2×80%, 2×85%, 2×90% – rest 90s
D) i) Strict Pullups Tempo 3022 – 3x ME (Chin held over bar)
E) ii) Strict Dips Tempo 32X0 – 3x ME – rest 90s
A) Power Snatch+ Hang Snatch EMOMx10 @ 75% Sn 1RM
B) Power Clean + Hang Clean + Jerk EMOMx10 @ 75% Cl+J 1RM
C) Back Squat 3×70%, 3×75%, 3×80%, 3×85% – rest 90s
D) i) Strict Pullups Tempo 3022 – 3x ME (Chin held over bar)
E) ii) Strict Dips Tempo 32X0 – 3x ME – rest 90s
A) Back Squat 8×3 @ 85% – rest 2mins
B) Power Snatch 4×3 @75% – rest 60s
C) Power Clean 4×3 @ 75% – rest 60s
D) Ring Push Ups 5xME – rest 90s
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