CrossFit Ironside – CrossFit
Clean and Jerk (3-3-3-1-1-1)
Option 1: Work up to a heavy 1 rep max
Option 2: Technique work:
Perform the following Barbell Complex:
1 Power Clean
1 Hang Clean
1 Front Squat
1 Jerk
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP:
10 1-arm DB hang C+J’s
25 Double-unders/15 attempts
10 1-arm OH Lunges
25 Double-unders/15 attempts
Rx+ 50/35
Rx Choose a challenging weight