Monthly Archives: July 2018

Friday

Ironclad CrossFit – CrossFit

Warm-up

Happy Bday, Alicia!

33 Burpees! No Baby Cards Allowed!

Strength

Back Squat (10 X 3 OTM)

Skill Review

Clean & Jerk

WOD

Metcon (Time)

PCL&J: 30 for time

Goal is to finish in 5:00

Loading – level that would make it hard to finish.

Suggestions

#115/#75

#135/#95

#155/#105

#185/#120

#205/#135

#225/#155

If you have finished Grace in less than 3:00 then go up a level

5:00 TC

Accessory

Booty Booty Boootay (AMRAP – Rounds)

With Bands

3 X 10 Clam Shells each leg

3 X 10 Glute Bridge

3 X 40 Ft Pigeon Walk

3 X 40 Ft Side Step Walk

3 X 40 Ft Kick Back Walk

Thursday

Ironclad CrossFit – CrossFit

Choose Barbell or Conditioning. If you wish to do both, plan to attend two class times.

Warm-up

Barbell

Open Gym

Conditioning

Metcon (Time)

800M Run

100 Plate Jumps 45#

80 Sit-Ups

60 Lunges (SC)

40 Mad Russians 35/25 (DC)

500M Row

Rest 2:00

400M Run

80 Plate Jumps

60 Sit-Ups

40 Lunges

20 MR

250M Row

Rest 2:00

400M Run

60 Plate Jumps

40 Sit-Ups

20 Lunges

10 MR

500M Row

50 Min TC
RX+: Choose one or all –

Vest on run or all, Do some GHDs, Do taller plate stack, Add weight to lunges, Heavier plate on MR

You should be able to continue to move consistently withut having to rest much.