Monthly Archives: February 2016

02/29/2016

Ironclad CrossFit – CrossFit

Strength

Bench Press (5 X 3 E2M 85% +)

WOD

Metcon (3 Rounds for reps)

Round 1

10 Wall Balls OTM 7 Minutes

RX+: 30/20 RX: 20/14

Then

Round 2

10 Box Jumps OTM 7 Minutes

RX+: 30/24 RX: 24/20

Then

Round 3

10 Thrusters OTM 7 Minutes

RX+: 115/85 RX: 95/65

Extra Credit

Metcon (Time)

100m Farmer Carry 70/53

50 DUS

4 Rounds

Mandatory Mobility

Couch Stretch 2 Min Each Leg

02/25/2016


Ironclad CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Shoulder Stretch

Barbell Complex

WOD

Choose Barbell or Conditioning. If you wish to do both, plan on attending two class times.

Barbell Complex (Clean) (OTM 20 Min Working Up)

Deadlift

Clean

Front Squat

Jerk

Extra Credit

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

Conditioning

10K Row (Time)

10k Row