CrossFit Ironside – CrossFit
Clean (3 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3
Opt. 2 5×3 @ 75% of 1RM
Opt.3 Strength Accessory Work
Metcon (AMRAP – Reps)
3 Rounds:
Min 1: 15 Deadlifts
Min 2: 15 STO Presses/ HSPUs
Min 3: ME Goblet Squats/ Squat Cleans 1
Min 4: Rest
Rx Challenging Dumbbells for Deadlifts/Presses. 1 Dumbbell for Goblet Squats
Rx+ 135/95
Track Goblet Squats + Squat Cleans in Wodify
Metcon (Distance)
Optional Accessory Work:
5×10
Box Jumps