Author Archives: IronClad

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Snatch (Find 1 Rep Max)

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Thursday

Ironclad CrossFit – CrossFit

Warm-up

Barbell

Open Gym

Conditioning

1: Metcon (AMRAP – Rounds and Reps)

50ft Lunge

5 Burpees

10 Air Squats

8 Min AMRAP

rest 2:00

2: Metcon (AMRAP – Rounds and Reps)

10 Box Jumps

15 Sit-ps

100M Run

8 Min AMRAP

Rest 2:00

3: Metcon (Time)

1000m Row or 800m Run

10 Burpees

20 Air Squats

30 Box Jumps

40 Sit-Ups

50 m Lunge

Accessory

1-Mile Run (Time)

Max Effort 1-Mile Run