07/26/2016


Ironclad CrossFit – CrossFit

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07/25/2016


Ironclad CrossFit – CrossFit

Warm-up

Run: 400M

Perfect Stretch

Inch Worm

Then

:15 Plank

:15 Superman

:15 Side Plank

:15 Side Plank

4 Rounds

Shoulder Stretch

Strength

Push Press (5 X 2 E2M)

WOD

Metcon (AMRAP – Rounds and Reps)

3 Muscle Ups

6 Snatch 135/95

9 Push- ups

AMRAP: 12 Minutes

Accessory

Metcon (AMRAP – Reps)

T2B

:20/:10 x 8

Extra Credit

Metcon (AMRAP – Rounds)

Row: 250M

Rest :30

10 Rounds

Competitor

Metcon (AMRAP – Rounds)

Stone over shoulder: 5

Sled Sprint: 50M/50M (#70/#50)

Rest 1:00

10 Rounds

Power Clean (PCL from block @ mid-thigh OTM 20 (Work up) )

Metcon (AMRAP – Rounds)

Continuous Broad Jump: 10M

Run: 50M

Walk back to start

6 Rounds

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