02/05/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 3 + 40′ Handstand Walk E3M )

Handstand Walk (5 X 40′ E3M)

WOD

21 Min TC

800m Run (Time)

Max Effort 800m Run

Metcon (Time)

Then

21, 15, 9

Dip

T2B

FSQ 155/105

Extra Credit

Metcon (Time)

25 Wall Balls

5 HSPU

25 Cal Row

4 Rounds for time

RX+: Strict, 30/20

RX: Kipping, 20/14

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02/04/2016


Ironclad CrossFit – CrossFit

Warm-up

Choose Olympic Lifting or Choose Conditioning. If you wish to do both and attend the 6:30, 9:30, or 6:30PM Classes, plan to do one of the choices during the class time before.

Skill Review

Snatch

Clean & Jerk

Weightlifting

Snatch (12 Min Work Up to 1RM for the day)

Clean and Jerk (12 Min Work Up to 1RM for the day)

Extra Credit

Metcon (Time)

Clean and Jerk ladder

7 minutes to complete the entire ladder.

RX men:

135 (5 times)

155 (4 times)

165 (3 times)

185 (2 times)

205 (1 time)

RX women:

85 (5 times)

95 (4 times)

105 (3 times)

115 (2 times)

135 (1 time)

Scaled men:

95 (5 times)

115 (4 times)

135 (3 times)

155 (2 times)

175 (1 time)

Scaled women:

65 (5 times)

75 (4 times)

85 (3 times)

95 (2 times)

105 (1 time)

Conditioning

Metcon (Time)

Handle Carry: 50M (70/53)

100m Sprint

5 Rounds

Sled Sprint 50M (45/35)

10 Burpees

5 Rounds

15 Box Jumps

30 ABmat Sit-Ups

5 Rounds

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