05/25/2016


Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 x 5 E3M)

WOD

Metcon (Time)

Kettle Bell Swings 24kg/16lkg

T2B

Goblet Squat

Pull Up

21, 15, 9 for time
RX+: C2B PullUps

Accessory

Metcon (Time)

Farmers Carry 400M (2 – 32kg/24kg Kettlebells)

Mandatory Mobility

Couch Stretch

Extra Credit

Metcon (AMRAP – Reps)

HSPU: Reverse Tabata :10/:20 x 8 (Strict when fail, kipping)

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05/24/2016


Ironclad CrossFit – CrossFit

If you are doing extra credit, plan on attending two class times.

Warm-up

Strength

Overhead Squat ( 5×10 E3M)

WOD

Metcon (Time)

400M Run

15 Hang Clean 135/95

10 Push Jerks

3 Rounds
NO POWER

Accessory

https://youtu.be/4XLEnwUr1d8

Metcon (AMRAP – Rounds)

Dead Bug

5 X 10 1/1

Extra Credit

Mile Drag (Time)

Sled Drag 1 Mile for time (#135/#90)

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