Monthly Archives: September 2018

Friday

Announcements

REMINDER: Sept. 26 & 27 – 7AM & 9AM Canceled

Ironclad CrossFit – CrossFit

Warm-up

400m Run

Perfect Stretch

Inchworm

Broad Jumps and Air Squats

Class Wall Balls

Strength

Back Squat (5×2 E2M)

Metcon

Metcon (Time)

100 KBS (53/35)

75 Wall Balls (20/14)

50 KBS

25 Wall Balls

20 Minute Time Cap

Accessory

Metcon (AMRAP – Rounds)

25m Sled Push (180/135)

10 Calories on the bike

10 Minute AMRAP

Work with the class and round robin it.

Mobility

Foam roll everything

Thursday 9/27/18

Announcements

REMINDER: Sept. 26 & 27 – 7AM & 9AM Canceled

Ironclad CrossFit – CrossFit

Warm-up

1-mile bike

Perfect Stretch

Inch Worm

Partner work with a wall ball

As always on Thursday, choose either strength/open gym, or the Metcon

Strength

Metcon

Power Clean (20RM)

spend some time working on technique at lighter weight and then attempt a 20 rep max. the 20 should be touch and go, and unbroken

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

1 Push Up

1 Sit Up

1 Goblet Squat (53/35)

1 KBS (53/35)

2 Push Up

2 Sit Up

2 Goblet Squat (53/35)

2 KBS (53/35)

3’s…4’s…

Every 5 Minutes you will stop and run 200m and continue where you left off.

Accessory

100 DUs (Time)

100 DUs
If you dont have double unders or you are working on getting better spend 5 minutes on them today

Mobility

Class work with the bands