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Meta
Monthly Archives: September 2016
TGIF
Ironclad CrossFit – CrossFit
Warm-up
Coach’s Choice
Strength
Back Squat (5 X 5 E3M)
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Accessory
Metcon (AMRAP – Rounds)
Double Under: 50
HSPU: 15
3 Rounds
RX+: 6” Deficit HSPU
Extra Credit
Metcon (AMRAP – Rounds)
Butcher High Push: 25M (#270/#180)
Air Squat: 25
6 Rounds
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
Push Press (5 X 2 E2M From the Ground)
Work Up
Bear Complex (1 OTM 20)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Conditioning
Prime Time (AMRAP – Rounds and Reps)
7 V Ups
13 Ring Rows
17 Knee Raises
23 Mad Russians 35/25 Plate
29 Iron Mikes
31 Mountain Climbers
101 M Sled Sprint 45/35
19 Min AMRAP
Then
Mad Russians, Mountain Climbers, and Iron Mikes are double count.
Team 5K Row (Time)
As a team, row 5K.