MONDAY

IRONWOOD CrossFit – CrossFit


GREAT JOB THRILLER THROWDOWN ATHLETES! SO FUN! GREAT MORNING!

Warm-up

GROUP WARM UP

:30 Seconds

Jumping Jacks 


Active Samson 


Walkouts 


Air Squats


Active Spidermans 


Side Lunges 


Push-up to Down Dog

Barbell Warmup

5 Good Mornings
5

Back Squats


5 Elbow Rotations


5 Strict Press


5 Stiff-Legged Deadlifts


5 Front Squats


completed with empty barbell

Weightlifting

CLUSTER BARBELL CYCLING (AMRAP – Reps)

A “Cluster” is short for – Squat Clean Thruster.
 On these repetitions, we are looking for a true “thruster” finish. Not a jerk.

AMRAP :20s – Clusters (115/80)

Rest :40s

AMRAP :40s – Clusters (135/95)

Rest 1:20

AMRAP 1:00 – Clusters (165/110)

Rest 1:20

AMRAP :40s – Clusters (135/95)

Rest :40s

AMRAP :20s – Clusters (115/80)

PERFORMANCE AND FITNESS

HOPPED UP (AMRAP – Reps)

Ascending Ladder for 7:00…

3 Thrusters (95/65+, 75/55)

3 Barbell-Facing Burpees

6 Thrusters (95/65+, 75/55)

6 Barbell-Facing Burpees

9 Thrusters (95/65+, 75/55)

9 Barbell-Facing Burpees


12 Thrusters (95/65+, 75/55)

12 Barbell-Facing Burpees

Continue to add (3) repetitions to each movement per round, until the time cap is reached.

If you complete the round of 12’s – 60 Repetitions

If you complete the round of 15’s – 90 Repetitions

If you complete the round of 18’s – 126 Repetitions

If you complete the round of 21’s – 168 Repetitions

4PM TEEN/TWEEN FITNESS

4PM HOPPED UP (AMRAP – Reps)

HOPPED UP

Ascending Ladder for 7:00…

3 Thrusters (43/35)

3 Barbell-Facing Burpees

6 Thrusters (43/35)

6 Barbell-Facing Burpees

9 Thrusters (43/35)

9 Barbell-Facing Burpees


12 Thrusters (43/35)

12 Barbell-Facing Burpees

Continue to add (3) repetitions to each movement per round, until the time cap is reached.

If you complete the round of 12’s – 60 Repetitions

If you complete the round of 15’s – 90 Repetitions

If you complete the round of 18’s – 126 Repetitions

If you complete the round of 21’s – 168 Repetitions

By | 2017-10-29T19:15:14+00:00 October 29th, 2017|WOD|0 Comments

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