Category Archives: WOD

Friday


Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (10 X 2 OTM)

WOD

Prison Rules (3 Rounds for reps)

Prison Rules :15 x 16 Intervals – Rest 1:00

#95/#65 – 3 Rep Goal

Power Snatch

Rest 1:00

Power Clean & Jerk

Rest 1:00

Thruster

Accessory

Metcon (AMRAP – Rounds)

Sprint: 50M

Rest 1:00

10 Rounds

7/20/17


Ironclad CrossFit – CrossFit

Warm-up

100m Run

10 Push ups

100m Run

10 Broad Jumps

100m Run

10 Burpees

100m run

10 Pull ups

Perfect Stretch

Inch Worm

Strength

Bench Press (5×3 E3M)

Snatch (EMOM 20)

At least 10 Minutes must be above 75%

Metcon

Metcon (AMRAP – Reps)

5 Rounds

10 Calorie Bike

100m Run

250m Row

1:00 Double Unders (score)

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

Wall Ball: 50 (#20/#14)

Push Up: 40

Box Jump: 30

Thruster: 20(#95/#65)

Muscle Up: 10

100m Sled Drag (135/95)
Scaling order for MU

Bar Muscle Ups

Transitions

Pull Ups and Dips

Ring Rows and Dips