Monthly Archives: May 2018

Conditioning

Ironclad CrossFit – CrossFit

Warm-up

Barbell

Open Gym

Conditioning

Metcon (Time)

3 Rounds

400m run

25 amsu

25 ball slams

3 Rounds

300m run

20 t2b

20 slam ball over the shoulder

3 Rounds

200m run

15 slam ball sit ups

15 box jumps

3 Rounds

100m slam ball run

10 ghds

1 rope climb

Scale ghd if they can’t do it to horizontal t2b

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Work Up

Sumo Deadlift (Even minutes 5 X 3)

Push Press (Odd minutes 5 X 1)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
20 Min TC

Accessory

Metcon (AMRAP – Rounds and Reps)

Row 250

Double Under: 50

AMRAP: 10 Minutes