Monthly Archives: January 2016

01/26/2016

Ironclad CrossFit – CrossFit

Warm-up

400m Run

Stripper Stretch

Wide Leg Inch Worm

PVC Pass Through

Skill Review

Strength

Sumo Deadlift (10 x 3 OTM All sets same weight @ 85-95%)

WOD

Metcon (Time)

15 Power Snatch (115/75) Unbroken

(200m run every time you break)

7 MUs

10 Pistol 1/1 (20 reps)

3 Rounds

Mandatory Mobility

Banded Shoulder Stretch

Extra Credit

Metcon (Time)

30 Abmat Sit Ups/ RX+ GHD

20 Box Jumps RX: 24/20 RX: 30/24

500m Row

2 Rounds

01/25/2016

Ironclad CrossFit – CrossFit

Warm-up

Instructor’s Choice

Strength

Front Squat (5 X 5 E3M HAP)

WOD

Metcon (Time)

20 Bar facing Burpees

15 FSQ (#135/#95)

10 S2O

3 Rounds

Mandatory Mobility

Foam Roll Quads

Coach Stretch

Extra Credit

Metcon (Time)

100M Farmers Carry 70/53

Shuttle Run 40’/40 20’/20’

4 Rounds