Monthly Archives: August 2016

08/29/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (5 X 5 E3M )

WOD

Metcon (Time)

400M Run

15 Toes to Bar

15 Dips

15 Ball Slams 30/20

4 Rounds

Accessory

Metcon (AMRAP – Reps)

Box Jumps 3 Every :15 X 16 24/20
RX+: Taller Box

Extra Credit

Metcon (AMRAP – Rounds)

Farmer’s Carry: 100M 25/15 Pinch Grip with Plates

Row: 250 M

5 Rounds
35/25

TGIF

Ironclad CrossFit – CrossFit

Warm-up

Coach’s Choice

Strength

Shoulder Press (5 X 10 E3M)

WOD

Metcon (AMRAP – Rounds and Reps)

5 CL&J

12 Burpee over bar

AMRAP: 12 Minutes

RX: 155/105, RX+: 185/120
Do not have to squat

Accessory

Balls to the Wall (AMRAP – Reps)

10 Wall Ball 30/20 OTM 10 Minutes

Extra Credit

Metcon (Time)

Sled Drag: 100M (#165/#115)

Run: 800M

4 Rounds