Monthly Archives: March 2016

03/31/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Snatch Grip Deadlift (3 x 3 E2M)

Snatch Pull (3 x 3 E2M)

WOD

A: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
15 Min Time Cap

Then 2 Min. after last finish

B: Balls to the Wall (AMRAP – Reps)

10 Wall Ball 30/20 OTM 10 Minutes

Mandatory Mobility

Couch stretch with Pvc stretching shoulders at same time.

03/30/2016


Ironclad CrossFit – CrossFit

Warm-up

Strength

Strict Press from split (6 x 5 E2M)

Alternate forward leg each set.

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory

Metcon (AMRAP – Rounds)

10 Russian Swings 100/70

10 GHD sit ups

5 rounds

Mandatory Mobility

Shoulder stretch