Author Archives: IronClad

Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 X 12 E3M)

WOD

Metcon (Time)

400M Run

10 Power Snatch

3 Rounds

15 Min TC
RX: 115/75

RX+: 135/95

Accessory

100 AMSU (Time)

100 AMSU for time

100 GHDs (Time)

100 GHDs

100 DUs (Time)

100 DUs

Extra Credit

Metcon (AMRAP – Rounds)

Row: 250M

Front Rack Carry: 25M(#180/#120)

5 Rounds

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

Open Gym

Conditioning

Metcon (AMRAP – Reps)

1:30/:30

KB Deadlifts 53/35

Plate GTO 35/25

Plate Jumps

Split Squats

Banded Good Mornings

3 Rounds
RX+: 70/53, 45/35 Plate, 35/25 DB on Split Squats, Glute Extensions for Good Mornings

Accessory

400M Power Walk (Time)

400M Power Walk
Setting a Baseline!

Extra Credit

1 Mile ASS Bike (Time)

1 Mile Max Effort