Monthly Archives: July 2017

Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 X 3 OTM)

WOD

Metcon (Time)

10 Power Cleans 115/75

20 Push Ups

10 T2B

20 Front Squats

3 Rounds
RX+: 135/95

Accessory

Metcon (AMRAP – Rounds)

5 Wall Balls 30/20

5 Bar MU

5 Ring MU

5 HSPU

5 Rounds
RX+: 40/30

Extra Credit

Metcon (AMRAP – Rounds)

100M Sprint

Rest 1:00

5 Rounds

Friday!

Ironclad CrossFit – CrossFit

Warm-up

1:00 of Plank

1:00 of Wall Sits

1:00 of Jumping Jacks

1:00 of Burpees

3 Rounds

Scorpion stretch 5 times each arm hold :10 each time.

Strength

Bench Press (5 X 5 E3M)

WOD

Metcon (Time)

Row: 1000

Then

Push Jerk 115/75

Power Clean

BSQ

21-15-9 for time
RX+: 135/95

Accessory

1 Mile Weighted Run (Time)

1 Mile weighted run