Monthly Archives: October 2018

Thursday

Ironclad CrossFit – CrossFit

Warm-up

Plank Warm-Up

Barbell

Open Gym

Conditioning

Metcon (Time)

200M Run

12 DB Step Ups 35/25

12 BJs

4 Rounds

200M Run

24 KB Swings 53/35

24 ABMAT Sit-Ups

3 Rounds

200M Run

48 DUs

48 Lunges

2 Rounds

200M Run

96 KB DLs

96 Plate Jumps 35#

1 Round
RX+: GHD’s, Use DBs on LUnges

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (10 X 1 OTM)

WOD

Metcon (Time)

3 C2B

6 Power Snatch 75/55

15 Wall Balls 20/14

10 Rounds
RX+:

MU: 3

Double KB PSN: 6 (20kg/12kg)

Wall Ball: 15 (#20/#14)

10 Rounds

Accessory

Metcon (3 Rounds for time)

Assault Bike: 20 Cals for time

Rest 1:00

3 Rounds