CrossFit Ironside – CrossFit
Back Squat (5-3-1+)
Back Squat (50%x5, 60%x3,70%x1, 75%x10+)
The 10 rep max is actually a Max-Effort. Every rep that you perform over 10 reps, you will add 2.5-5 lbs. to your training 1 rep max for next months cycle. Do not add more than 5% to your training 1 rep max.
Metcon (AMRAP – Rounds)
Rx
5 Rounds:
Minute 1 15 wallballs
Minute 2 200 m. run
Minute 3 rest
Rx+
5 Rounds:
Minute 1 10 thrusters 95/65
Minute 2 200 m. run
Minute 3 rest
You must perform the prescribed work within the minute to score as a completed round. In other words all wallballs/thrusters must be completed in the first minute to count and the 200 m. run must be completed in the 2nd minute to count. Do not start the run until the 2nd minute begins.