Monthly Archives: June 2018

Monday

Ironclad CrossFit – CrossFit

Warm-up

Happy Belated Bday TARA!!! Not getting away without some Bday Burpees!!

Enjoy 48 Burpees!!!

Strength

Overhead Squat (15 min to find 1 rep Max )

WOD

RX weight for OHS will be 60% of TODAY’s 1RM

Metcon (AMRAP – Rounds and Reps)

21 S2O 2 DB 35/25

15 T2B

9 OHS

AMRAP 15 Minutes

Accessory

Metcon (Time)

Double Under: 25

Burpee: 5

6 Rounds for time

Metcon (AMRAP – Rounds and Reps)

200M Run

50 Air Squats

20 min Amrap

Saturday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday Lauren!!

32 Burpees!

perfect stretch

inchworm

skill review and movement standards

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Mandatory Mobility

spend 5 minutes on the foam roller