CrossFit Ironside – CrossFit
Deadlift (5 Rep Max)
Opt.1 50%X5, 60%X3, 70%X2, 75%X1, 80%X1, 85%X5+
Opt. 2 5×10 EMOM @ 55% of 1RM
Opt. 3 Accessory Work
Metcon (Time)
For Time:
10,9,8,7,6,5,4,3,2,1
Devil Presses w/ 30 DU’s or 50 SU’s in-between
sets of presses
No Rx or Rx+ weight on the DB’s. Grab a pair of DB’s that are challenging
Metcon (Weight)
Optional Accessory Work:
Good-mornings 5×5
5 moderately heavy sets (by feel)
-Go for greater range of motion rather than heavier weight-