Monthly Archives: April 2018

Wednesday

Ironclad CrossFit – CrossFit

If you are doing Extra Credit, plan to attend two class times.

Warm-up

Strength

Overhead Squat (5 X 5 E2M)

WOD

Barbell- RX: 75/55, RX+: 115/75

Sled- 70/50

Metcon (Time)

In Teams of Two

400M Run

100 Sit-Ups

500M Row

80 Push Press

200M Sled Sprint

400M Run

60 Push-Ups

500M Row

40 T2B

200M Sled Sprint

20 C&J
Work for all movements will be divided equally between teammates. You make break up reps in whatever increments you choose as long as each partner does equal amounts of work for each movement.

Accessory

2:00 Max Effort Row (Calories)

Record Calories

Handstand Walk (2:00 to get as many feet as possible)

Extra Credit

If you are doing Extra Credit, plan to attend two class times.

10k Row (Time)

Max Effort 10k Row

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Sumo Deadlift (5 X 10 E3M)

WOD

Five Frans (5 Rounds for reps)

21 – 15 – 9

Thruster 75/55

Jumping Pull-Ups

3:00 Cap

Rest 1:00

Five Rounds