CrossFit Ironside – CrossFit
Clean and Jerk (1 RM)
Lets go heavy Frank!
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 1RMP
Opt.3: Complex:
1 Clean
1 Hang Clean
2 Front Squat
1 Jerk
Metcon (AMRAP – Rounds and Reps)
Frank and Melissa BabyWOD:
12 min AMRAP:
50 Wallballs
40 KB Swings
30 Overhead Squats
20 Power Snatches
10 Barbell Burpees
Rx 75/55
Rx+ 95/65
Metcon (AMRAP – Reps)
Mid-line Summer-bod Work:
8 min tabata:
Single-leg V-ups
Knees-to-chest