CrossFit Ironside – CrossFit
Push Jerk (1 RM)
Opt. 1: Test out 1RM
Opt. 2: 3×1@ 90%
Opt. 3: Technique: Paused Jerk (3 sec. bottom of dip) (3 sec. top of the catch) Work to a heavy 1RM
Metcon (Time)
5 Rounds:
(Rx)
5 Pullups
10 KB Swings
10 Push-jerks 115/75
10 KB Swings
(Rx+)
3 Muscle-ups (Ring or Bar)
10 KB Swings 52/35
10 HSPU’s
10 KB Swings
Metcon (AMRAP – Rounds and Reps)
Optional Acc. Work:
10 min AMRAP:
20 Dumbell Curls
10 Bent-over tricep extensions
15 W. Sit-ups