Monthly Archives: September 2016

09/28/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 3 E3M (Dynamic) + Depth Jump 20″ to 24″)

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Accessory

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk

Extra Credit

Metcon (AMRAP – Rounds)

Run 800M 3:00 rest

4 Rounds

09/27/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 12 E3M)

A: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Power Clean

10:00 TC

Rest 2:00 after last person finishes

Then WOD B

B: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
RX is Squat Snatch

10 Min TC

Accessory

Metcon (Time)

Row: 250M (Sprint)

Lateral Jump over rower: 10

5 Rounds

RX+: 10 Rounds for time

Extra Credit

Metcon (AMRAP – Rounds)

Russian Swing: 10 (#70/#53)

Sprint: 100M

10 Rounds for completion

RX+: 100/70