CrossFit Ironside – CrossFit
Clean (3 RM)
Opt.1 Test out 3RM Power or Squat Clean
Opt. 2: 3×3@ 75% of 1RM
Opt. 3: Barbell Cycling, Sets of 3 working to a heavy 3RM (Recommended 115/75, 135/95, 155/105, 185/125 etc.
Metcon (Time)
For Time:
(Rx)
12 Pullups
12 Power Cleans 115/75
50 DU Attempts
9 Pullups
9 Cleans
50 DU Attempts
6 Pullups
6 Cleans
50 DU Attempts
3 Pullups
3 Cleans
50 DU Attempts
(Rx+)
12 Muscle-ups (Ring or Bar)
12 Power Cleans 155/105
50 Double-unders
9 MU’s
9 Cleans
50 Double-unders
6 MU’s
6 Cleans
50 Double-unders
3 MU’s
3 Cleans
50 Double-unders
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min tabata:
Knees-to-chest + R. Twists
Don’t forget the Open starts this Friday, sign up at the box! PS Dave Castro… still a prick!