Monthly Archives: December 2015

12/29/2015

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (5 X 5 HAP E3M)

WOD

2:00 Max Effort Row (Calories)

Record Calories
Only One Row, then do the WoD.

Metcon (Time)

2:00 Row (Max Effort)

Then

3 Box Jumps (30”/24”)

6 Push Press (#135/#95)

12 Romanian Deadlifts

7 Rounds for time (Record CAL on Row and time)

Mandatory Mobility

Instructor Led

Couch Stretch 1:00 1/1 x 2

Pigeon Stretch 1:00 1/1 x 2

Extra Credit

Metcon (AMRAP – Reps)

RX: 20/14 RX+: 30/20

Wall Ball – 1:00 Max Effort

Rest 1:00

5 Rounds (If you drop the ball or stop, you do burpee to 6” reach for remainder of the minute. No resting with the ball.)

Record Reps for Wallballs

Pump Daaaay

Ironclad CrossFit – CrossFit

Warm-up

2 Min Jump Rope

Pigeon

Shoulder Smash with Barbell 1Min each

Bergener

Weightlifting

Snatch Balance (3 x 2, 5 X 1 Work Up 12 Min)

Weightlifting

Snatch Pull + Snatch (OTM 12 Work Up)

Mobility

Metcon (Time)

2 Min Couch Stretch each Leg

4 Min Lacrosse Ball to Scaps and Traps

Accessory

Metcon (AMRAP – Rounds)

3 Parrallette Pass Through

3 Parrallette Kick Through

6 Parrallette Crossovers

5 Rounds

https://www.instagram.com/p/_mwkXzzABY/

Extra Credit

Metcon (Time)

Work On a Weakness