CrossFit Ironside – CrossFit
Split Jerk (70%x3, 80%x2, 85%x1, 90%x1 (3×1@95% of 1 RM))
Work up to over 90% of 1 RM and then perform 3 heavy singles. Re-rack after each attempt, rest 2-3 minutes inbetween sets.
Metcon (Time)
Partner Up!
WOD #3 For Gobblers & Gobblets Partner Comp.
5 HSPU’s/ Shoulder to overhead
5 Cleans
10 HSPU’s/ STO
10 Cleans
15 HSPU’s/ STO
15 Cleans
20 HSPU’s/ STO
20 Cleans
25 HSPU’s/ STO
25 Cleans
Rx 95/65
Rx+135/95
(10 min cap)