04/29/2016


Ironclad CrossFit – CrossFit

Strength

Bench Press (5 X 12 E3M HAP)

WOD

Metcon (Time)

1000M Row

800M Run

Then

10 Rounds of Cindy

5 Pull-Ups

10 Push-UPs

15 Air Squats

Accessory

Metcon (Time)

Spend time working on a weakness.

Extra Credit

Foam Roll Entire Body!

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Snatchalicious


Ironclad CrossFit – CrossFit

Warm-up

Skill Review

Hang Power Snatch

Power Snatch

WOD

Hang Power Snatch (10 Attempts to Find 1RM)

From the Blocks Above Knee

Power Snatch (5 Attempts to Find 5RM)

**MUST BE TOUCH n GO

Skill

Spend remainder of class time practicing pistols.

https://youtu.be/tXDyWBqHGvM

https://youtu.be/VRaH9OeTzHs

https://youtu.be/BZHdEWVLiag

https://youtu.be/S51b6Pf_aU8

Mandatory Mobility

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