Monthly Archives: September 2017

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (5 X 12 E3M)

WOD

Metcon (AMRAP – Reps)

:30/:30 16 intervals

DB Push Press 35/25

Ball Slams 30/20

Wall Balls 20/14

Sit-Ups
RX+: 50/35, WB 30/20, GHD Sit-Ups

Ball Slams stay the same.

Accessory

Pull Up/Dip Complex – Alpha – (Time)

For time:

5 Strict Pull-ups

5 Strict Ring Dips

5 Strict Wide Grip Pull Up

5 Strict Ring Dips

5 Strict Narrow Grip Pull-ups

5 Strict Ring Dips

5 Strict Chin-ups

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Push Press (5 X 2 E2M)

WOD

Metcon (AMRAP – Rounds and Reps)

3 HSPU

6 C2B

9 OHS 95/65

12 Cal Row

16 Min AMRAP
RX+: 135/95

Accessory

Metcon (AMRAP – Rounds)

100 Singles or DUs

400M Run

4 Rounds

Extra Credit

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk