Author Archives: IronClad

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Snatch Balance (5 X 2 E2M)

Snatch (10 Min to Work Up to Max)

WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
girls: 55#

Accessory

Back Squat (1 X 20)

Choose Your Poison

Ironclad CrossFit – CrossFit

Warm-up

Barbell

Open Gym

Conditioning

1: Metcon (AMRAP – Rounds)

:30 Plank

:30 Side Plank

:30 Side Plank

:30 Super Man

:30 Hollow Hold

3 rounds

Then, without resting

2: 100 AMSU (Time)

100 AMSU for time
Rest 1:00 Min

3: Metcon (AMRAP – Rounds and Reps)

10 Ring Rows

100M Farmers Carry 53/35

20 Burpees

200M Run

40 Lunges

400M Run

AMRAP 30 Min
RX+: use KB on Lunges

FC-4 Reps

200M-2 Reps

400M- 4 Reps