CrossFit Ironside – CrossFit
Back Squat (5×3 @ 80% of 1 RM Last set is Max-Effort)
We are beginning a new 4 week long peaking cycle for the Back Squat. Once the cycle is finished we will be test our 1 rep max.
Work up to a heavy 1 rep at 90% then perform a 5×2 back down set @ 80% of 1 RM
Metcon (AMRAP – Reps)
3 Rounds:
4 min alt. tabata:
Front Squat
Power Clean
Squat Clean
Hang-power Clean
-Rest 2 mins
Rx 95/65
Rx +
Rnd 1 95/65
Rnd 2 115/75
Rnd 3 135/95