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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09/02/2015


Ironclad CrossFit – CrossFit

Warm-up

Barbell Complex

Choose weight

Bottoms Up/Down Tabata 4 Rounds

Barbell Complex Warm-Up (No Measure)

5min of 3reps of each movement 75/55

Deadlift

Hang Clean

Front Squat

Press

Push Press

Push Jerk

Back Squat

Over head Squat

Strength

Back Squat (5 x 8 E3M HAP)

WOD

Metcon (Time)

1000m Row

Then

12 Russian Swings 70/53

10 CL&J 155/105 (squat)

3 Rounds for time

Extra Credit

Metcon (Time)

Hand Walk: 40’

Double Under: 50

5 Rounds for completion

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