CrossFit Ironside – CrossFit
Bench Press (5 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 Texas Method 5×5 2.5-5lbs. Heavier than last week or 80-90% of TRM 5RM
Opt. 3 Strength Accessory Work
5 Rounds:
10 Pushups/ Dips
10 W. Walking Lunges/ Pistols (Each Leg)
Metcon (Time)
5 Rounds:
15/12 Calorie Row
12 DB Presses/ HSPUs
12 Goblet Squats
12 KB Swings