Monthly Archives: January 2018

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Deadlift (5 X 5 E2M)

WOD

A: Metcon (AMRAP – Rounds and Reps)

50 DUs

30Air Squats

10 C2B

8 Min AMRAP

Rest 2 Min

Then

B: Metcon (AMRAP – Reps)

10 Thrusters 115/75

OTM 8 MIN
RX+: 135/95

Challenge

Running Into the New Year! (Distance)

Most meters at the end of the month wins a prize. You may run the route for the day as many times as you like or until the coach kicks you out.
100M in the Parking lot

Accessory

Metcon (Time)

50 T2B

Extra Credit

Push Press (1 X 20)

Monday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Front Squat (5 X 2 E2M )

WOD

Metcon (Time)

Partner WOD:

40 Ball Slams 30/20

80 Wallballs 20/14

40 Pull-ups

80 KB Swings 53/35

2 Rounds
RX+: 30/20

BS & PU will be split in sets of 10

WB & KB will be split in sets of 20

Challenge

Running Into the New Year! (Distance)

Most meters at the end of the month wins a prize. You may run the route for the day as many times as you like or until the coach kicks you out.
400M

Accessory

Metcon (Time)

50 DUs

50 Sit-Ups

40 DU

40 Mad Russians 35/25

30 DU

30 Side Bends w/plate

20 DUs

20 Hollow Rocks

10 DUs

10 T2B