Monthly Archives: June 2016

06/28/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 X 5 E3M)

WOD

Metcon (AMRAP – Rounds and Reps)

100M Run

7 Burpee Box Jump Over 24’/20’

7 Toes to Bar: 7

AMRAP: 15 Minutes
RX+: must completely jump over the box.

Run is 2 Reps

Accessory

Metcon (Time)

RX+: 24kg/16kg

RX: 35/25 DB

Double KB/DB waiter’s walk – 400M for time

Extra Credit

Metcon (AMRAP – Reps)

RX+: 100/70, RX: 70/53

Russian Swing: 10

Ring Dip: 3

OTM 10

Mandatory Mobility

Banded Shoulder Stretch

Banded Leg Stretch

6/27/16

Ironclad CrossFit – CrossFit

Warm-up

500m Row

Perfect Stretch

Inchworm

Stripper Stretch

Good Mornings

10 Air Squats

Weightlifting

Push Press (10×2 EMOM 10 )

Metcon

Metcon (Time)

21 Deadlift (225/155)

400m Run

18 Deadlift

400m Run

15 Deadlift

400m Run

12 Deadlift

400m Run

Extra Credit

Metcon (AMRAP – Reps)

3 Box Jumps every :15 for 16 intervals

(4:00)

Accessory

Metcon (AMRAP – Rounds)

EMOM 10

10 Wall Balls (30/20)

3 Muscle ups

Mobility

Foam Roll Lower Back

Upward Dog

Downward Dog

Childs Pose