Monthly Archives: July 2017

Choose Your Poison

Ironclad CrossFit – CrossFit

Choose Barbell or chosse Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Happy Bday, Alicia!

32 Bday Burpees

Barbell

Clean Pull (3 X 3 at 80%)

Power Clean (3 X 3 at 70%)

Back Squat (3 X 5 at 75%)

Conditioning

1: Metcon (AMRAP – Reps)

1:00/:30

Row Calories

Lunges

Sit-UPs

Double Unders

Jump Squats

4 Rounds
RX+:

35/25 DB on Lunges

GHD Sit-Ups

2: Metcon (Time)

ASS Bike

As a team you will take 1:00 turns until your team reaches 200 Calories. For teams less than 5 people 100 Calories. Calorie amounts Subject to change at coaches discretion. 😉

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (5 x 3 E3M)

WOD

Metcon (AMRAP – Rounds and Reps)

7 Thrusters 95/65

7 Burpees

7 Min AMRAP
RX+: 135/95

Accessory

Metcon (Time)

KB Static Hold 1:00 53/35

500M Row (Sprint)

Rest 1:00

5 Rounds
RX+: 70/53

Extra Credit

Metcon (AMRAP – Rounds)

25 GHD Sit-Ups

25 Hip Extensions

3 Rounds