Monthly Archives: May 2016

05/27/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Romanian Deadlift (RDL) (10 x 2 OTM 10 min)

WOD

Metcon (AMRAP – Rounds and Reps)

15 Wall Balls 20/14

15 Box Jumps 24/20

15 Mad Russians

15 min amrap
RX+: 30/20, Must Jump

Accessory

Metcon (AMRAP – Reps)

2 Rope Climbs OTM 10 min

Extra Credit

Metcon (Time)

RX: 100 Abmat Situps

RX+: 100 GHDs

Mandatory Mobility

Foam Roll Entire Body

05/26/2016

Ironclad CrossFit – CrossFit

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

Warm-up

Barbell

Power Jerk (5 X 5 )

Split Jerk (5 X 3 )

Split Jerk (5 X 1)

Conditioning

https://youtu.be/1ExU8445rbU

Metcon (AMRAP – Reps)

2:00 intervals 1:00 Rest Between each

DUs

Sled Drag 90/70

Tire Flips

Push Ups

Iron Mikes

2 Rounds

Then do the Cash Out

800m Run (Time)

Max Effort 800m Run

Extra Credit

Metcon (AMRAP – Rounds)

Row: Sprint 250M

Rest 1:00

10 Rounds