Monthly Archives: September 2015

09/30/2015

Ironclad CrossFit – CrossFit

Warm-up

Dynamic

Strength

Deadlift (5 X 2 HAP E3M)

WOD

Metcon (Time)

5 Thrusters 155/105

10 Chest to Bar

6 Rounds

RX+ 185/120

Accessory

Metcon (AMRAP – Rounds and Reps)

Butcher: 25M (#180/#120)

5 Burpees

AMRAP: 12 Minutes

Extra Credit

Metcon (AMRAP – Reps)

5:00 of DUs

Total Reps

RX+ Triple Unders

09/29/2015

Ironclad CrossFit – CrossFit

Warm-up

Jumping Jacks (No Measure)

:15 Jumping Jack

:15 Squat

:15 MC

:15 Jump Squat

4 Rounds

Then

:15 Plank

:15 Superman

:15 Side Plank – L

:15 Side Plank – R

4 Rounds

Strength

Shoulder Press (5X12 E3M HAP)

WOD

Metcon (Time)

30 Back Squat (#135/#95)

30 AbMat Sit Ups

200m Row

3 Rounds

Accessory

Metcon (AMRAP – Reps)

Rope Climb: Max Reps in 5:00