Monthly Archives: October 2017

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (10 X 2 OTM)

WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Accessory

Metcon (AMRAP – Rounds)

20 Glute Ham Ext

20 Cal Row/Bike

4 Rounds

Thursday

Ironclad CrossFit – CrossFit

Warm-up

Barbell

Open Gym

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 Plank Side Leg Pulls

200M Run

25 Mad Russians 35/25

50M Forward Lunges

25 Burpees

200M Run

25 Sit-Ups

50M Backward Lunges

40 Min AmRap

RX+: 35/25 on Lunges, Carry however you like, GHDs for Sit-Ups
Run is 2 Reps

Lunges – Count cones

Plank side pulls- double count

Mad Russians – Double Count

Accessory

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

3 X 40 Ft Side Step Walk

3 X 40 Ft Kick Back Walk