05/16/2019

By on May 16, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Deadlift (3 Rep Max)

Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

Opt.2 5×3 @80% of 1 RM

Opt. 3 Deficit Deadlift -Sets of 3, Work to a heavy 3 Rep Max

Metcon (AMRAP – Reps)

4 Rounds:

2 min AMRAP:

15/12 Calorie Row Buy-in

Then AMRAP Barbell Complex

5 Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

-Rest 2 mins-

Rx 95/65

Rx+

Round 1 95/65

Round 2 115/75

Round 3 135/95

Round 4 155/105
Track reps of Barbell Complex

Metcon (AMRAP – Rounds and Reps)

Optional Accessory Work:

8 min AMRAP:

10 Bicep Curls

10 Pushups

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