Monthly Archives: April 2018

Monday

Ironclad CrossFit – CrossFit

Warm-up

WOD

1: 1-Mile Run (Time)

Max Effort 1-Mile Run

Strength

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Back Squat (1RM)

Shoulder Press (1Rm)

Deadlift (1RM)

WOD

2: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

10 Min Cap

Friday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Power Clean (OTM 15 min work up )

WOD

Goal is to finish under the timecap. Choose/scale weights accordingly.

Metcon (Time)

CL&J

Pull Up

21, 15, 9 for time

15 Min TC

RX: 135/95

RX+: 155/105

Accessory

400M Power Walk (Time)

400M Power Walk

Extra Credit

Metcon (AMRAP – Rounds)

Barbell Carry :50M (#180/#120)

Burpee over Barbell: 10

6 Rounds for time