07/01/2015

Ironclad CrossFit – CrossFit

Warm-up

BB Complex

DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS AMRAP 5 Minutes (#75/#55)

Strength

Front Squat (5 x 3 E3M)

WOD

Metcon (Time)

1000m Row

50 Burpees

40 Double Unders

30 HSPUs (Strict Press if no HSPU)

20 Hang Power Clean 155/105

10 Thrusters 155/105

Gym Challenge

*Thighs may not touch the ground

*Chest must touch the ground

*Full Lock Out

Max Effort Push Ups (AMRAP – Reps)

One unbroken set

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WOD: June 29, 2015

Warm-up
:20:10 Tabata x 8 Intervals (4 Min)
•Jump Rope
•Plank
•Air Squat
•V-Ups or Hollow Holds

Then
:20:10 Tabata x 8 Intervals (4 Min)
Banded Russian KBs

Then
2 min Pec Stretch
Strength
Bench Press (5 X 5 HAP)

WOD
Metcon (AMRAP – Rounds and Reps)
10 Double KBCL (53/35)
10 Double KBFSQ
10 Ball Slam (30/20)
AMRAP: 20 Minutes

Gym Challenge
Max Effort HSPU (AMRAP – Reps)
Max set Unbroken

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