Monthly Archives: October 2015

10/30/2015

Ironclad CrossFit – CrossFit

Warm-up

Metcon

Metcon (Time)

800m Run

2 Rounds

20 Burpees

30 Box Jumps

40 Situps

400m Run

zombies start 3:00 later

Humans must not get caught

Zombies must catch a human

If you fail you owe 25 burpees

Accessory

“pumpkin” toss

With your partner just like an egg toss

Everyone starts and passes a med ball to their partner. Take a step back and toss again. Continue until the med ball drops.

Mobility

10/29/2015

Ironclad CrossFit – CrossFit

Warm-up

2 min Jump Rope

Perfect Stretch

Front Rack Stretch

Bergener

Skill Review

WOD

A: Metcon (6 Rounds for weight)

Power Snatch 6 X 2 HAP:

2 Reps Every Two Min

Power Snatch

B: Metcon (6 Rounds for weight)

Power Jerk from Rack 6 X 2 HAP:

2 Reps Every Two Min

Power Jerk

Gymnastics

10 Min TC

Alpha- Pull-up/Dip Complex (Time)

For time:

5 Strict Pull-ups

5 Ring Dip (Strict)s

5 Pull Up Wide Grips

5 Ring Dip (Strict)s

5 Pull Up (Strict, Narrow, Palms In)s

5 Ring Dip (Strict)s

5 Chin Up (Strict)s

5 Ring Dip (Strict)s

5 Mixed Grip Pull-Ups

5 Ring Dips

5 Mixed Grip Pull-Ups

5 Ring Dip (Strict)s

Mobility

Mandatory

Metcon (Time)

Foam Roll Entire Body

10 Min