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08/18/2017

By on Aug 18, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Back Squat (3-3-3-3-3-3-3) Review Back Squat technique. Work up to a heavy 3 rep max. Start off light and progessevely work towards 90% of your estimated 1 RM in wodify. Metcon (AMRAP – Reps) 4 Rounds: 3 min tabata: Wallballs + KB Swings -Rest 1...

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08/17/2017

By on Aug 17, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Deadlift (3-3-3-1-1-1+) You will be using this 1 rep max for the strength cycle for the next 12 weeks. Metcon (AMRAP – Reps) 2 Rounds: 1 min ME Calorie Row -Rest 1 min- 1 min ME Wallballs -Rest 1 min- 1 min ME Box...

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08/16/2017

By on Aug 16, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit Gymnastic Pulls (1-1-1-1-1+) Pull-up Chart Progression Total reps: 7 sets of 8 reps 56 6 sets of 7 reps 42 5 sets of 6 reps 30 4 sets of 5 reps 20 3 sets of 4 reps 12 Muscle-up Chart Progression Total reps: 6 sets of 5 reps 30 7 sets of 4 reps 28 8 sets of 3 reps 24 9 sets of 2 reps 18 10 sets of 1 reps 10 Metcon (Time) 6 Rounds: 5 Clean and Jerks 95/65 135/95 10 Pullups/ 3 Ring...

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