Hump DaaaaaY!


Ironclad CrossFit – CrossFit

Warm-up

MOFO

Alternating exercises OTM woring up in weight

Front Squat (5 X 3 )

Bench Press (5 X 3)

WOD

Metcon (AMRAP – Reps)

:20/:10 X 24 Cycle Through

Wall Balls 20/14

Pull-Ups

Power Cleans 115/75
RX+: C2B

This is a 12 Min WoD

Accessory

Metcon (AMRAP – Rounds)

5 Burpees + 100M Sprint

OTM 10 Min

Extra Credit

If you are efficient with body weight work on weighted even if you need to do fewer reps. Scaled, Use lightest band possible while still keeping strict form.

Pull Up/Dip Complex – Bravo (Time)

5 Weighted Strict Pull-ups, pick load

5 Weighted Ring Dips, pick load

5 Weighted Wide Grip Pull Up (Strict)s, pick load

5 Weighted Ring Dips, pick load

5 Weighted Strict Pull-ups, pick load

5 Weighted Ring Dips, pick load

5 Weighted Strict Chin-ups, pick load

5 Weighted Ring Dips, pick load

5 Mixed Grip Pull Up (Weighted)s, pick load

5 Weighted Ring Dips, pick load

5 Mixed Grip Pull Up (Weighted)s, pick load

5 Weighted Ring Dips, pick load

Pull Up/Dip Complex – Alpha – (Time)

For time:

5 Strict Pull-ups

5 Strict Ring Dips

5 Strict Wide Grip Pull Up

5 Strict Ring Dips

5 Strict Narrow Grip Pull-ups

5 Strict Ring Dips

5 Strict Chin-ups

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

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Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday to Daddy Maines!!!!

45 Bday Burpees

MOFO

Alternating OTM between Deadlifts and Push Press with each set.

Deadlift (5 X 5)

Push Press (5 X 5)

WOD

Metcon (Time)

25 T2B

25 KB Swings 53/35

4 Rounds
RX+: 70/53

Accessory

Metcon (AMRAP – Rounds)

1 Rope Climb

100M Sprint

5 Rounds
RX+: Legless

Extra Credit

Double-Unders (5 Sets for Max reps unbroken)

If learning, Try to spend at least 10 Min working on DUs or Singles.

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