Monthly Archives: June 2017

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (10 x 2 otm )

WOD

Metcon (4 Rounds for reps)

3 HHSN 115/75

6 OHS

9 Burpee Over Bar

AMRAP: 5:00

Rest 1:00

4 Rounds

Accessory

Metcon (AMRAP – Rounds)

100M Sprint

1:00 Rest

20 Rounds

Extra Credit

Metcon (AMRAP – Rounds)

10 Front Rack lunge w/barbell 95/55

Bar MU: 5

5 Rounds

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Jerk + Split Jerk (1 E:90 for 8 sets build up)

WOD

Metcon (AMRAP – Reps)

DBTH (#35/#25)

T2B

DBCL

Box Jump

:20/:10 x 8 Rest 1:00 – Complete all intervals for an exercisebefore moving on to the next one.

Accessory

Flight Simulator (Time)

Double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, continuous running clock, rest as needed between sets.

Extra Credit

Metcon (AMRAP – Rounds)

20 Medball over the shoulder

2 rope climbs

5 rounds

Use the heaviest ball you can.
RX+:

10 Atlas Stone over shoulder

2 Rope Climbs

5 Rounds