Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Thruster (2 OTM 15 Min Work UP)

From the Ground

WOD

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

10 Power Snatches 75/55

3 C2B
RX+: 3 Bar MU

Accessory

Metcon (Weight)

50M Sled Pull

Establish max continuous pull. Add some weight each set until you cannot pull it all the way without stopping.

Extra Credit

Metcon (AMRAP – Rounds)

10 DB Pull Overs

10 DB Flys

10 DB Kick Backs

4 Rounds

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Friday

Announcements

Ironclad Christmas party is Dec 9!

Ironclad CrossFit – CrossFit

Warm-up

Lacey’s 30 Bday Burpees

Strength

Bench Press (5 X 5 E2M)

WOD

Metcon (2 Rounds for reps)

RD1:

10 Sumo Deadlifts 155/105

10 Ball Slams 30/20

10 Burpees OTB

10 min Amrap

Rest 1:00

Then

RD:2

5 Power Cleans 155/105

1 Jerk

10 Lateral Jumps

5 Min Amrap
RX+: 185/125

Whatever weight you used in the first AMRAP, will be used in the second.

Accessory

Metcon (AMRAP – Reps)

10 HSPU OTM 10 MIN

Mandatory Mobility

Banded shoulder stretch 2X each arm.

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