Monthly Archives: February 2016

02/24/2016

Ironclad CrossFit – CrossFit

Strength

Back Squat (10 X 3 OTM All 85% or above)

WOD

Metcon (Time)

30 20 10

Wallballs 20/14

Power Snatch 115/75

Mad Russians w/Wallball
Mad Russians – Tap L then R = 1Rep

RX+: 30/20 135/95

Mandatory Mobility

Down Dog Up Dog 5 X :30 each position

Travis Stretch: 1:00 X 3

Extra Credit

Metcon (Time)

Sled Sprint 100M RX:45/35

10 Burpees

10 Rounds

02/23/2016

Ironclad CrossFit – CrossFit

Strength

Thruster (5 X 3 E3M From The Rack)

WOD

A: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 thrusters, RX+: 155/105 RX: 135/85

45 double unders

*If scaling DUs, 45 Tuck Jumps
2:00 Rest

Then

B: Metcon (3 Rounds for reps)

3 Rounds for Max Reps of:

1:00 Pullups

1:00 Situps

1:00 Kb Swings, 53/35lb

1:00 Rest

Mandatory Mobility

Lacrosse ball

Extra Credit

Metcon (Distance)

Spend 10 Minutes working on hand walking. Score is total Feet.