11/19/2019

By on Nov 19, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Clean (1 Rep Max)

Opt.1 Test 1 Rep Max

Opt. 2 (TM) 5X3 2.5-5lbs. heavier than last week

Opt. 3 (Technique/Volume Work) Barbell Cycling 10 min EMOM 135/95 2-6 reps

Metcon (Time)

For Time:

100 Double-unders/Single under

then

5 Rounds

12 DB Deadlifts

9 DB H. Cleans

6 DB STO Presses

then

100 DUs/SUs

Metcon (Time)

Optional Core Work:

5 Rounds:

10 1 legged V-ups

20 R. Twists 25/15lbs.