07/30/2015

Ironclad CrossFit – CrossFit

Warm-up

Jumping Jack Warm Up

Bergener

Strength

Snatch Complex (Find 1 Rm)

Snatch + Hang Snatch
Do not put barbell down between the snatch and the hang.

15 min TC

WOD

Metcon (Weight)

Snatch Complex

1 every 2 min for 20 Min.

Work at 80% of your 1RM for today the entire 20 min

Accessory

Metcon (Time)

20 GHD Sit Ups

20 GHD Hip and Back Ext

3 Rounds for completion not for speed

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