Monthly Archives: December 2016

12/28/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Romanian Deadlift (RDL) (10 X 2 OTM)

WOD

Metcon (Time)

500M Row (Buy in)

then

5 Power Snatch + Hang Snatch 95/65

20 Lateral Jumps over Bar

5 Rounds

15 min TC
YES, the Hang snatch is a squat.

RX+: 135/95

Accessory

Metcon (Time)

15 Box Jumps

15 Cal Row

3 Rounds for time

Extra Credit

Metcon (Time)

Pistol 1/1 x 5 (10 Reps)

Bar MU: 5

10 Rounds for time

12/27/2016

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 5 E3M)

WOD

Metcon (Time)

15 Burpee Box Jump Over 24”/20”

12 Front Squat 155/105

3 Rounds

15 Min TC

Accessory

Metcon (AMRAP – Rounds)

50 DoubleUnders

10 Strict HSPU

3 Rounds

Extra Credit

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