Wednesday

IRONWOOD CrossFit – CrossFit


Happy birthday Stacy!

Warm-up

30 Second Stations:

Active Spidermans

Medicine Ball Deadlifts

Active Samson

Air Squats to Medicine Ball

Push-up to Down Dog

followed by…

Barbell Warmup

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

Metcon

FRANK THE TANK (3 Rounds for reps)

AMRAP 5, Rest 5

50 Wall Ball 20/14# Buy-In

12 Deadlifts (185/135+, 155/105)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball 20/14# Buy-In

9 Deadlifts (225/155+, 185/135)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball 20/14# Buy-In

6 Deadlifts (275/185+, 225/155)

6 Lateral Barbell Burpees
In each 5 minute section, we are starting with a “buy-in” of wall balls. In the remaining time, athletes will get through as many round of the deadlifts and lateral burpees over the bar as possible. All rounds scored separately. Weights on the barbell should be something that athletes could do 25+, 20+, and 15+ reps unbroken when fresh respectively.

4pm TWEEN FRANK THE TANK (3 Rounds for reps)

AMRAP 5, Rest 5

50 Wall Ball 12# Buy-In

12 Deadlifts (55)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball 12# Buy-In

9 Deadlifts (65)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball 12# Buy-In

6 Deadlifts (75)

6 Lateral Barbell Burpees

By | 2017-09-05T18:15:22+00:00 September 5th, 2017|WOD|0 Comments

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