Monthly Archives: April 2017

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Snatch (5 X 2 E2M Work Up)

WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Accessory

Metcon (AMRAP – Rounds)

Tabata X 8 Alternating

Hollow Hold

Handstand Hold

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

WOD

1: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Rest 5:00 min then Wod 2

2: Metcon (Time)

25 Russian Swings 70/53

400M Run

4 Rounds

18 Min TC

Accessory

Metcon (AMRAP – Rounds)

ButcherSprint: 100M (#50/#35)

Rest 1:00

7 Rounds

Extra Credit

Metcon (AMRAP – Rounds)

25 GHD Sit-Ups

25 Hip Extensions

3 Rounds