Monthly Archives: November 2016

11/30/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 12 E3M)

WOD

Metcon (AMRAP – Reps)

15 minute AMRAP

2, 4, 6, 8, 10, 12..

Lunges low carry 50/35

Ring Dips

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

11/29/2016


Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 2 E3M)

WOD

Metcon (Time)

21-15-9

Power Cleans 155/105

C2B Pull ups

Calorie Row

Accessory

Metcon (AMRAP – Reps)

Box Jump: 3 Every :15 Seconds for 16 Intervals(30”/24”)

Extra Credit

Metcon (AMRAP – Rounds and Reps)

ButcherHigh Push 100M (#90/#70)

Run: 200M

AMRAP: 12 Minutes