Monthly Archives: December 2017

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (5 X 10 E2M)

WOD

Metcon (Time)

7 Thrusters 115/75

Rest: 30

5 Rounds

Then

7 Snatch TNG

Rest: 30

5 Rounds

Then

7 Back Squats

Rest: 30

5 Rounds

20 Min TC

(Choose weight that is unbroken for the work sets – BSQ shouldbe on your back the whole time – NASTY)
RX+: 135/95

You may Power Snatch

Accessory

Metcon (Time)

50 C2B
RX+: Weighted C2B: 50 for time

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (10 X 3 OTM)

WOD

Metcon (Time)

10 DBSN 1/1 (20 REPS) 50/35

20 Goblet Squats w/DB

200M Run

3 Rounds
RX+: 70/50

Accessory

Metcon (AMRAP – Reps)

10 Wallballs

3 MU

Alternating OTM 12MIN

Extra Credit

1 Mile ASS Bike (Time)

1 Mile Max Effort