CrossFit Ironside – CrossFit
Bench Press (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+)
Opt. 1 test out 3RM
Opt.2 70%x3, 75%x3, 80%x3 then back down last se Max effort.
Metcon (Time)
For Time:
(Rx)
21-15-9
Snatches 75/55
with 50 DU attempts inbetween Snatches
(Rx+)
21 Snatches 95/65
100 Double-unders
15 Snatches 115/75
100 Double-unders
9 Snatches 135/95
100 Double-unders
“Isabel” prep
Metcon (AMRAP – Reps)
Optional Accessory work:
6 min tabata:
Pushups + Ring rows