CrossFit Ironside – CrossFit
Clean and Jerk (3 Rep Max)
Opt. 1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3
Opt. 2: 3×3 @ 75% of 1RM
Opt. 3: 10 min EMOM 3 reps @ 65% of 1 RM
Power or Squat version is fine. (More squats on Saturday)
Metcon (AMRAP – Reps)
3 Rounds:
3 min alt. tabata:
Clean and Jerk
Burpee
Barbell Lunge (Front or Back rack)
-Rest 1 min-
(Rx 95/65)
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min tabata:
Knees-to-chest + Reverse Crunches