Monthly Archives: June 2018

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Work : Clean and Jerk (Work UP 20 Min)

WOD

Metcon (AMRAP – Reps)

Tabata :20/:10 18 Intervals

Air Squats

Plate Jumps 45#

Sit-Ups
RX+: Hold Slam Ball on Squats & Sit-Ups 30/20

Accessory

5k Row (Time)

Max Effort 5k Row

Extra Credit

Metcon (AMRAP – Rounds)

10 DB Bench Press

10 DB BOR

10 DB Floor Press

4 Rounds
Choose a weight that you can do unbroken, and you can work up if you want.

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday Ashley!!!

29 Burpees!!!

Strength

Push Press (10 X 2 OTM)

WOD

Metcon (Time)

High Hang Clean 115/75

Pull-Ups

Burpee Over Bar

21, 15, 9
RX+: 135/95, C2B

Accessory

Metcon (AMRAP – Rounds)

250M Row

25 DUs

5 Rounds

Extra Credit

Metcon (AMRAP – Rounds and Reps)

40′ Hand Walk

20 Abmat Sit-Ups

10 Min Amrap