Monthly Archives: July 2015

07/31/2015

Ironclad CrossFit – CrossFit

Warm-up

4:00 Jump Rope

Stretch: coach’s choice

Strength

Front Squat (5 x 2)

WOD

Metcon (Time)

7 Dips

14 S2O 115/75

21 Back Squat 115/75

3 Rounds

20 Min TC

Accessory

Metcon (Time)

50m Butcher push 180/120

10 Pistols 1/1

4 Rounds

07/30/2015

Ironclad CrossFit – CrossFit

Warm-up

Jumping Jack Warm Up

Bergener

Strength

Snatch Complex (Find 1 Rm)

Snatch + Hang Snatch
Do not put barbell down between the snatch and the hang.

15 min TC

WOD

Metcon (Weight)

Snatch Complex

1 every 2 min for 20 Min.

Work at 80% of your 1RM for today the entire 20 min

Accessory

Metcon (Time)

20 GHD Sit Ups

20 GHD Hip and Back Ext

3 Rounds for completion not for speed