CrossFit Ironside – CrossFit
Push Press (5-5-5+)
Metcon (AMRAP – Reps)
Optional Open Prep:
Handstand Push-ups Conditioning
6 sets of 5 reps
7 sets of 4 reps
8 sets of 3 reps
9 sets of 2 reps
10 sets of 1 rep
Pick a group of sets and reps to complete.
Perform Strict, kipping, deficit or work on HSPU progressions
The Open Prep is to be done in place of the strength piece.
Metcon (AMRAP – Reps)
3 Rounds:
3 min alt. tabata:
(Rx)
Shoulder to overheads + Power Cleans 95/65
-Rest 2 mins-
(Rx+)
3 min alt. tabata:
HSPU’s + Power Cleans 135/95
-Rest 2 mins-