Monthly Archives: June 2015

06/29/2015

Ironclad CrossFit – CrossFit

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

DEANO

Ironclad CrossFit – CrossFit

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Metcon (Time)

DEANO

38 Pull-ups

Then…

4 Rounds

5 Squat Snatch (115/75)

21 Cal Row

15 Thruster (115/75)

(Note: Perform a set of 10 HSPU between rounds 2&3)

Then…

117 Double Under Cash out

Then…

117 Double Unders

The 38 Pull-ups represent his time in the T-38

4 Rounds = 1 for each family member of Team Dean

5-21-15 reps = The date he went to be with our Lord

10 HSPU represent his time in the A-10

117 D/Us represent his time in the F-117.