Monthly Archives: April 2016

04/27/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 2 E3M HAP)

WOD

2016 Masters Qualifier #1 (Time)

21-15-9 reps for time of:

Row for calories

Thrusters

Accessory

Metcon (AMRAP – Rounds)

GHD Sit Up: 20

GHD Back Extension: 20

5 Rounds for completion

Extra Credit

Monkey Business (AMRAP – Reps)

Rope Climb: 2 OTM 10 Minutes

04/26/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (10 x 3 OTM HAP )

All reps same weight & at or above 85%.

WOD

2016 Masters Qualifier #4 (Time)

55 burpees


34 overhead squats
 95/65

21 muscle-ups

Time Cap: 20 minutes

Accessory

Metcon (AMRAP – Rounds)

Bulgarian Split Squat:

1 x 10 – Right

1 x 10 – Left

Load with Moderate KB or DB

5 Rounds for completion

Extra Credit

Metcon (AMRAP – Rounds)

Bar MU Skills – Hips to bar/bar mu –10 sets – for completion.

Mandatory Mobility

Banded shoulder stretch