Friday

Ironclad CrossFit – CrossFit

Warm-up

Coach’s Choice

Strength

Bench Press (10 X 1 OTM)

WOD

Metcon (Time)

DUs

50

Thrusters

21,18,15,12,9,6,3

7 Rounds for time – Decreasing reps for thrusters each round
RX: 75/55

RX+: 95/65

Accessory

Pull Up/Dip Complex – Alpha – (Time)

For time:

5 Strict Pull-ups

5 Strict Ring Dips

5 Strict Wide Grip Pull Up

5 Strict Ring Dips

5 Strict Narrow Grip Pull-ups

5 Strict Ring Dips

5 Strict Chin-ups

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips
Use Bands as needed.

Pull Up/Dip Complex – Bravo (Time)

5 Weighted Strict Pull-ups, pick load

5 Weighted Ring Dips, pick load

5 Weighted Wide Grip Pull Up (Strict)s, pick load

5 Weighted Ring Dips, pick load

5 Weighted Strict Pull-ups, pick load

5 Weighted Ring Dips, pick load

5 Weighted Strict Chin-ups, pick load

5 Weighted Ring Dips, pick load

5 Mixed Grip Pull Up (Weighted)s, pick load

5 Weighted Ring Dips, pick load

5 Mixed Grip Pull Up (Weighted)s, pick load

5 Weighted Ring Dips, pick load

Extra Credit

Power Clean (1 X 20 Rep Max)

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