07/01/2016


Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 2 E3M)

WOD

Metcon (AMRAP – Rounds and Reps)

3 Power Snatch 135/95

6 Push-up

9 Wall Balls 20/14

AMRAP: 3:00

Rest 1:00

5 Rounds

Accessory

Work on a Weakness

Extra Credit

Metcon (AMRAP – Rounds)

Lateral bound (Skater Drill) 25M

Accumulate 10 Rounds

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Choose Your Poison


Ironclad CrossFit – CrossFit

Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

Clean Pull (5 X 2, 2 X 1 Work up to more than 1RM)

Power Clean + Clean + Front Squat (1 Complex OTM 20 Min)

PCL + CL + FSQ OTM 20 (work up, set should be less than :15 – Move fast

Strength

Sumo Deadlift (1 X 20 )

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 V-Ups

200M Sprint

25 DUs

50M Sled Drag 50/40

25 Burpees

200M Row

25 Air Squats

50M Backward Lunges

30Min AmRap
RX+: 35/25 on Lunges, Carry however you like.

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