Monthly Archives: March 2016

03/29/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (5 x 5 E3M start each set with 5 jump squats)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory

Metcon (AMRAP – Rounds)

1 rope climb or 5 strict PU

50 M Sled push 135/90

4 rounds

03/28/2016

Ironclad CrossFit – CrossFit

Warm-up

Jumping Jack Warm-UP

Pec Stretch

Back Slaps

Windmills

Strength

Bench Press (5 X 3 E3M 5 clapping Push-Ups before each set)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Accessory

Metcon (Time)

Birthday Burpees for Jeremy

44 for time

Mobility

Banded shoulder stretch