CrossFit Ironside – CrossFit

Back Squat (60%x5x10)

Week 1 of Juggernaut 2.0!!!

A couple of important notes. You will begin this program by taking 10% off of your current 1 rep max to establish your “training 1 rep max.” For the 1st week you will do a 5×10 a 60% of your “training 1 rep max.”

This is a critical step of the process. Remember this program is a high-volume/low intensity program. If you start too heavy you will not be able to get in as much volume.

Even if it feels light at first, I promise it will get heavy.

The last set just like Wendler 5/3/1 is a max-effort. Max-effort does not mean to go to failure. One of the goals of this program is to avoid missed reps. Try to leave 1-2 reps in the tank. If your form starts to get ugly then call it a day.

Back Squat (5-5-5+)

Metcon (AMRAP – Reps)

3 Rounds:

1 min ME Ring-rows/Pull-ups

1 min ME KB Swings

1 min ME DB Hang Clean & Jerks

Rest 1 min

Total your reps for all 3 rounds and enter them into wodify.

Rx KB 35/26

Rx DB C&J’s 30-35/15-20

Rx+KB 52/35

Rx+DB C&J’s 40/25