Monthly Archives: January 2016

01/29/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 x 12 + Swing:12 (100/70) E3M)

WOD

Metcon (AMRAP – Reps)

1:00 Box Jumps RX: 24/20 RX+: 30/24

1:00 DUs/Tuck Jumps

1:00 Push-Ups

1:00 Back Squat RX: 95/65 RX+: 135/95

1:00 Rest

3 Rounds

Accessory

Metcon (AMRAP – Rounds)

Sled Sprint 100M (50/35)

Rest 1:00

10 rounds

Extra Credit

Metcon (Time)

10 Wall Balls RX: 20/14 RX+: 30/20

5 HSPU

10 Rounds for time

01/27/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 x 2 E3M HAP)

WOD

Row First. Only One Row!

Metcon (Time)

500m Row (PR attempt)

Then

50 DL 135/95

40 Ball Slam 30/20

20 C2B

10 Thrusters

2 rounds

500m Row (Time)

Max Effort 500m Row

Mandatory Mobility

Extra Credit

Metcon (AMRAP – Rounds)

10 Bulgarian Split Squat – 5 each Leg w/weights if desired (Foot on Bench or Plates)

30 Double Unders

5 Rounds