Monthly Archives: December 2015

12/31/2015

Ironclad CrossFit – CrossFit

Warm-up

400m Run

PVC Pass through

Bergener

Skill Review

WOD

OTM 15 – set 45# Plates so that bar is 4″ off ground.

Power Snatch ( PSN – Pause in receive – Then ride down into OHS )

Strength

Bench Press (5×12 E3M HAP)

Conditioning

Metcon (Time)

Run 1 Mile for time

Hollow Rock (accumulate 1:00)

Plank 1:00 (accumulate 1:00)

3 Rounds

12/30/2015

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (5 x 10 E3M HAP)

WOD

Metcon (AMRAP – Reps)

3 Front Squats 185/120

6 Burpee Box Jump Overs

9 Dumbbell Thrusters 50/35

AMRAP 3:00/Rest 1:00

5 Rounds

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Mandatory Mobility

Foam Roll Upper Back, Low Back, and Lats

Extra Credit

Metcon (Time)

Butcher High Push 25M (#270/#180)

Run: 400

5 Rounds for time

RX+: 800m Run