Monthly Archives: June 2016

Choose Your Poison


Ironclad CrossFit – CrossFit

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

Warm-up

Barbell

Clean Pull (5 X 2, 2 X 1 Work up to more than 1RM)

Power Clean + Clean + Front Squat (1 Complex OTM 20 Min)

PCL + CL + FSQ OTM 20 (work up, set should be less than :15 – Move fast

Strength

Sumo Deadlift (1 X 20 )

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 V-Ups

200M Sprint

25 DUs

50M Sled Drag 50/40

25 Burpees

200M Row

25 Air Squats

50M Backward Lunges

30Min AmRap
RX+: 35/25 on Lunges, Carry however you like.

06/29/2016


Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 3 E3M)

WOD

Metcon (Time)

Thruster (DB #50/#35)

Pull Up

Ball Slam (#30/#20)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time

Accessory

Metcon (Time)

RX+:Legless Rope Climb: 1 OTM 10

RX: Rope Climb: 1 OTM 10

Extra Credit

Metcon (AMRAP – Rounds)

RX+:

25 GHD Sit Ups

25 GHD Hip & Back Ext

RX:

25 Abmat Sit-ups

25 Banded deadlift Pulls

3 Rounds