Monthly Archives: May 2017

Wednesday

Ironclad CrossFit – CrossFit

If you wish to do Extra Credit, plan on attending two class times.

Warm-up

Strength

Front Squat (5 X 3 E3M)

WOD

Metcon (Time)

400M Run

25 Power Clean 75/55

10 Power Snatch

3 Rounds
RX+: 115/75

Accessory

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk

Extra Credit

Metcon (AMRAP – Rounds and Reps)

50M Butcher Push 180/120

15 Cal Row

15 Min AMRAP

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (5 X 12 E3M)

WOD

Metcon (AMRAP – Reps)

1:00/:30 Cycle through

Sit-Ups

Double Unders

Ball Slams 30/20

Push Press 35/25 DB

3 Rounds
RX+:

GHD Sit-Ups

50/35 DB

Accessory

2k Row (Time)

Max Effort 2k Row