Monthly Archives: August 2016

08/31/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (10 X 3 OTM )

WOD

Metcon (Time)

30 Russian Swing (H2H – Hand to hand) 24kg/16kg

30 Step Back Lunges (In place w/KB in goblet position)

30 Push-Ups

4 Rounds
30 Total Swings

30 Total Lunges

Accessory

Metcon (AMRAP – Reps)

Wall Ball: 10 (20/14)

T2B: 5

OTM 10 Minutes
RX+: 30/20, Weighted T2B

Extra Credit

Metcon (AMRAP – Rounds)

Butcher High Push (Sprint) 50M (#70/#50)

Rest 1:00

10 Rounds

08/30/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (10 X 2 OTM)

WOD

Metcon (Time)

5 Power Snatch 115/75

5 Overhead Squat

30 Double Unders

5 Rounds

12 Min TC
RX+:135/95

Accessory

Metcon (AMRAP – Reps)

Rope Climb: 3

Bar MU: 5

Alternating OTM 10 Minutes