Monthly Archives: January 2017

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (10 X 1 OTM All Same Weight & Frickin Heavy)

WOD

Senior Chief (5 Rounds for reps)

3 Hang Snatch 95/65

6 OHS

9 Burpees over Bar

4:00

Rest 1:00

5 Rounds

Accessory

Metcon (AMRAP – Reps)

12 T2B OTM 5 Min

Extra Credit

Gymnasty (AMRAP – Rounds and Reps)

1 Ring MU

2 Bar MU

3 HSPU

40′ Handwalk

10 Min AMRAP

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

Snatch (Find 1RM)

Clean (Find 1RM)

Shoulder Press (5 X 3 Work-Up Own Pace)

Conditioning

Metcon (Time)

100M Backwards Sled Drag 90/70

30 DUs

400M Run

30 Mad Russians with Plate 35/25

100M Overhead Plate Carry

30 Lunges w/Plate (held however you like)

400M Run

3 Rounds