CrossFit Ironside – CrossFit
Clean (1 RM)
Opt.1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1 PR Attempt
Opt. 2: 3×1 @ 90% of 1RM
Opt. 3: 3 Position Clean
High Hang
Hang (Above Knee)
Floor
Work to a heavy 1RM
Metcon (Time)
5 Rounds:
200 m. Run!!!
10 Squat Cleans
1 Rope Climb
Rx+ 135/95
Rx 95/65
Metcon (Weight)
Optional Accessory Work:
5×10 Barbell Good-mornings
Start light, add weight each set as needed.