Monthly Archives: February 2017

THANK GOD IT’S TUESDAY!!!

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 10 E3M)

WOD

Metcon (4 Rounds for reps)

Round 1 – :20/:10 X 8 intervals

Thruster 75/55

Rest 1:00

Round 2 – :20/:10 X 8

Pull-Ups

Rest 1:00

Round 3 – :20/:10 X 8

Push Press

Rest 1:00

Round 4 – :20/:10 X 8

Hang Power Clean

Accessory

Metcon (AMRAP – Reps)

7 Kettlebell Swings 53/35

7 Goblet Squats

OTM 10 Min
RX+: 70/53

Extra Credit

Row (Distance)

02/27/2017

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 3 E3M Work Up)

WOD

Metcon (Time)

Teams of 3

Split the Work between Partners

400m Run Each Partner 1 at a Time

150 Push-Ups

150 Ball Slams

150 Sit-Ups
If teams of Two 100 Reps

Solo 50 Reps

Accessory

Metcon (Time)

10 HSPU

10 Pistols each Leg

10 Rope Climbs

10 Dips

Extra Credit

Row (Distance)