Monthly Archives: November 2017

Tuesday

Announcements

Ironclad Christmas party is Dec 9!

Ironclad CrossFit – CrossFit

Warm-up

Planksgiving

4:00

Strength

Hang Power Clean (OTM 20 Min Work Up )

WOD

Metcon (AMRAP – Rounds and Reps)

Walking Lunge 40’ (#45/#35)

Burpee to Plate: 10

Walking Lunge 40’

T2B: 10

AMRAP: 15 Minutes
RX+: OH walking Lunge

Lunge counts 8 Reps

Accessory

Metcon (AMRAP – Rounds)

SledSprint: 100M 70/50 (50M Out and Back)

Row: 250

Rest 1:00

7 Rounds

Extra Credit

Couch Stretch – 2 min each leg x 2

Happy Baby or Straddle Stretch – 2 Min

Figure Four – 2 min per leg

Monday

Ironclad CrossFit – CrossFit

Warm-up

Planksgiving

4:00

Strength

Deadlift (10 X 2 OTM)

WOD

Metcon (Time)

Thruster 75/55

C2B Pull-Ups

21-15-9
RX+: 115/75, Bar MU

Accessory

Metcon (Time)

30 DU

100m Run

4 Rounds

Extra Credit

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