Posts by manguiz

12/11/2018

By on Dec 11, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Split Jerk (3 reps) Opt. 1:50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2: 75%x3, 80%x3, 85%x3, then back down last set ME Opt. 3: Technique Work: Pause Jerk work to a heavy 3 rep Metcon (Time) 10-15-20-15-10 (Rx+) Pullups and Box-overs (Rx) Pullups and Step-overs Metcon (AMRAP – Reps) 4 Rounds: Super-set: Dumbell Bench Press + Barbell Row 115/75 -Rest 2...

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12/10/2018

By on Dec 10, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Front Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+) Opt. 1 Work up to a heavy 5 rep Max PR Attempt Opt. 2: 70%x5, 75%x5, 80%x5 then back down. Last set M.E. Opt. 3: De-load 40%x5, 50%x5, 60%x5 Metcon (AMRAP – Reps) 4 Rounds: 2 min AMRAP: (Rx) 50 DU Attempts/100 Single-unders + ME Cleans 95/65 -2 min Rest- (Rx+) 75 Double-unders + ME Squat Cleans 135/95 -2 min rest- Metcon (AMRAP – Reps) Mid-line Assistance Work: 6 min tabata: Leg-raises +...

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12/08/2018

By on Dec 8, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Overhead Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+) Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Overhead Squats + 5 TTB’s/ Leg-raises Rx 75/55 Rx+95/65 Metcon (No Measure) Optional Accessory Work: Get upside down! 8 mins of Handstand Holds/ Walk practice At the top of every minute either attempt 1 Max-effort handstand hold or 1 Max-effort handstand walk Challenge...

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12/07/2018

By on Dec 7, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Push Jerk (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 5 Burpees 10 Wallballs 15 KB Swings Metcon (AMRAP – Reps) Optional Accessory Work: 4 Rounds: Super-set DB Curls + DB Tricep-extensions. -Rest 1 min between...

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12/06/2018

By on Dec 6, 2018 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (3×1 @ 90-95%) Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 92.5%x1, 95%x1+ Opt 2: 3 singles at 90% Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: Rx 6 Pullups 12 1 arm overhead lunge (Challenging db) Rx+ 6 Chest-to-bar 12 1 arm oh lunge 50/35 Metcon (Weight) Accessory Work: 5×10-15 Barbell Good morning Rx 95/65Start with an empty barbell and work up to 95/65 Go...

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