CrossFit Ironside – CrossFit Daily
Back Squat (50%x5, 60%x3, 70%x1 75%x10 or AMRAP)
Week 3 of strength cycle. We are working up to a 1×10 rep max. However last set is a max-effort attempt. Any reps that you get over 10, you will add 2.5-5 lbs. to your new training 1 rep max for next months cycle. Feel free to add a couple more warm-ups sets into your workout before you start the prescribed build up to your 1×10 set.
Metcon (AMRAP – Rounds)
10 min EMOM
3 Hang-squat Cleans
3 Shoulder to Overheads 135/95#