Monthly Archives: April 2017

Ironclad CrossFit – CrossFit

Warm-up

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
15 Min Cap

Strength

Split Jerk (12 Min to find 1rM)

WOD

Metcon (AMRAP – Reps)

100 M Sprint

10 Burpees

OTM 10M
Score is total number of Burpees

Ironclad CrossFit – CrossFit

Choose Barbell or choose Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
10 Min TC

Rest 5 Min then

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
10 Min TC

Rest 5 Min

Then

Front Squat (5 X 2 Work Up)

Conditioning

Metcon (Time)

Metcon (Time)

1600 m Row

100m Farmers Carry 53/35

100 Double Unders

100m Farmers Carry

100 Situps

100m Farmers Carry

100 Lunges (50 each leg)

100m Farmers Carry

1600 m Run

RX+: Use KBs on Lunges

3:1 singles, or practice your DUs and count your attempts.