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Monthly Archives: April 2017
Friday
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
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
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.