Monthly Archives: November 2017

Conditioning

Announcements

Ironclad Christmas party is Dec 9!

Ironclad CrossFit – CrossFit

Warm-up

Max Plank Hold (Time)

Hold Plank on Hands or Forearms for as long as possible. No Pike or downward dog position. No saggy back. No supporting the head with hands. No side plank. You may shift weight from arm to arm and leg to leg while maintaining tummy towards ground position.

Conditioning

Metcon (Time)

1 Mile Run

50 Sit-Ups

800M Run

50 Air Squats

400M Run

50 Lunges

200M Run

50 KB Deadlifts 70/53

1 Mile Run
GHD, 35/25 DB on Squats and Lunges

Barbell

Open Gym

Wednesday

Announcements

Ironclad Christmas party is Dec 9!

Ironclad CrossFit – CrossFit

Warm-up

Planksgiving

4:00

Strength

Push Press (10 X 3 OTM)

WOD

Metcon (Time)

Overhead Squat 135/95

HSPU

Pull-UPs

12-9-6-3

12 Min TC
RX+: 155/105, MU, 15 Min TC

Accessory

Metcon (Time)

250 M Row

2 Rope Climbs

10 Rounds
RX+: Legless or weighted

Extra Credit

Metcon (AMRAP – Rounds)

12 Bulgarian Split Squats

12 Hip Extensions

12 Side Lunge Squats

4 ROUNDS