09/04/2015

Ironclad CrossFit – CrossFit

Warm-up

Run 400m

Inch Worm

Stripper Stretch

Banded Good Mornings

Strength

Deadlift (5 x 10 E3M HAP)

WOD

Metcon (Time)

200m Sled Sprint 50/35

Then

20 Goblet Squats 53/35

15 T2B

10 Push Ups

4 Rounds for time

20 Min TC

Extra Credit

Metcon (AMRAP – Reps)

100m Run (2 reps)

Pistol: 1/1 x 10 (20 Reps)

AMRAP: 5 Minutes

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09/03/2015

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (5 x 5 E2M HAP)

Skill Review

Snatch Progression w/Pvc or Barbell

WOD

Snatch Grip Deadlift + Snatch

Record all weight attempts in notes

Metcon (Weight)

Snatch Grip Deadlift + Snatch

20 Min Working up to Heavy

Record all weight attempts in notes

Snatch

Extra Credit

Metcon (No Measure)

Dead Bug

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