Monthly Archives: July 2016

TGIF

Ironclad CrossFit – CrossFit

Warm-up

Strength

Clean (5 X 5 E3M increasing)

Try to do 5 reps without dropping the barbell in between the reps until it gets too heavy. Must Squat today.

WOD

Metcon (Time)

25 OTB Burpees

20 HSPU

15 Back Squats 135/95

20 OTB Burpees

15 HSPU

10 Back suats

15 OTB Burpees

10 HSPU

5 Back Squats
RX+: 155/125

Mobility

Lacrosse Ball to Scaps and Traps

Foam Roll Legs

Accessory

Metcon (Distance)

RX: Max effort row 1:00

Rest 1:00

RX+: Max Effort Row 1:00

2 Muscle Ups

5 Rounds

Extra Credit

Monkey Business (AMRAP – Reps)

Rope Climb: 2 OTM 10 Minutes

Choose Your Poison

Ironclad CrossFit – CrossFit

Warm-up

Barbell

Hang Snatch (From Knee working percentages)

75%x3, 80%x4, 75%x3, 80%x2, 85%x1, 80%x5 90%x1

Record you 5 Reps @ 80%. All other % put in notes.

Back Squat (7 X 3 E2M Work UP all 80% +)

Conditioning

Iron Mike Tire Flipper (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
Cash Out