Monthly Archives: June 2017

TGIF

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 X 5 E3M)

WOD

Metcon (AMRAP – Rounds and Reps)

15 minute amrap

5 Clean and Jerk 135/95

10 HSPU

15 KBS (53/35)

20 DU

Accessory

Metcon (Time)

20 weighted muscle ups

Scaling work harder than you normally do for 20 strict pull-ups. Should not be able to do more than two at a time on whatever scaling option

Extra Credit

Metcon (AMRAP – Reps)

6 minute emom

5 heavy wall balls (40/30)

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

Snatch Grip Deadlift (5 X 5 E2M )

Snatch Pull (5 X 2 OTM )

Snatch (15 min to Work Up to max)

Conditioning

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

25m High Push (90/70)

25m Low Push (90/70)

15 Burpees

15 Wall Ball Situps

200m Run

Accessory

10k Row (Time)

Max Effort 10k Row