Monthly Archives: September 2017

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (5 x 10 E3M)

WOD

Metcon (Time)

4 rounds for time of

5 snatches 95/65

10 burpee broad jumps

15 over the box jumps

15 Min TC
RX+: Must Squat on Snatch, Must jump on the box

Accessory

Metcon (AMRAP – Rounds)

Tabata

Hollow Hold

Handstand Hold

16 Intervals

Conditioning

Ironclad CrossFit – CrossFit

Warm-up

Barbell

Open Gym

Conditioning

Metcon (Time)

25 Air Squats

50M Sled Push 135/90

4 Rounds

25M Lunge

50M Sprint

4 Rounds

100M Farmers Carry 53/35

200M Run

4 Rounds

100M Sled Drag 70/50

200M Row

4 Rounds
RX+: 35/25 on Lunge