Monthly Archives: October 2016

10/28/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (10 X 3 OTM)

WOD

Metcon (AMRAP – Reps)

3 Power Snatch 135/95

6 T2B

9 Air Squats

3:00 AMRAP

1:00 Rest

5 Rounds

Accessory

Metcon (Time)

1:00 Plank

:30 Rest

2:00 Plank

:30 Rest

1:00 Plank

:30 Rest

2:00 Plank
Score is time spent in plank.

Extra Credit

Metcon (AMRAP – Rounds)

2 Rope Climbs

40′ Hand Walk

5 Rounds

For Completion

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 Jerk + Push Jerk + Split Jerk

OTM 15 Work UP

Front Rack Lunge (5 x 5 each leg E3M work up)

From rack in place

Conditioning

Metcon (Time)

100M Farmers Carry 53/35

50M Sled Push 180/135

20 Sit-Ups

20 Ball Slams

400M Run

4 Rounds

Mandatory Mobility

Banded Leg Stretch

Foam roll