Monthly Archives: September 2015

09/28/2015

Ironclad CrossFit – CrossFit

Warm-up

Strength

MoFo every 90 Sec Alternating

Bench Press (5X3 HAP Every :90 Alternating)

Sumo Deadlift (5X3 Every :90 Alternating)

WOD

1: Metcon (Time)

Wod 1:

Double Dumbell (35#/25#)

12 Hang CL&J

12 Front Squat

12 Burpee

4 Rounds

12 Min TC

2 Min Transition

then…WoD2

2: Metcon (8 Rounds for weight)

WoD 2:

Push Heavy Stuff

25m Butcher (#270/#180)

Rest 1:00

8 Rounds

Extra Credit

Metcon (AMRAP – Reps)

Spend 5:00 working on Double Unders.

*If you are a superstar at DUs, then spend the time working on Triple Unders. RX+ Baby!!

*Score total reps. Doesn’t have to be unbroken.

09/25/2015

Ironclad CrossFit – CrossFit

Warm-up

Row 500m

Stripper Stretch

Banded Good Mornings

Tabata Banded KBs 4 intervals

Strength

Romanian Deadlift (RDL) (5×5 E3M HAP)

Straight leg

WOD

Metcon (Time)

30 KB Swings (H2H) 53/35

30 Wall Balls 20/14

30 Ball Slams 30/20

3 Rounds

Accessory

Metcon (AMRAP – Rounds)

Butcher: Low Sprint: 25M OTM 10 Minutes (#50/#30)