CrossFit Ironside – CrossFit
Power Clean (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3)
Opt.1 Test your 3RM
Opt. 2 3×3 @ 75% of 1RM
Opt. 3: Technique Complex
3 Position Power Clean
1 High Hang
1 Hang (Above the knee)
1 From Floor
Metcon (Time)
(Rx)
6 Rounds:
5 Power Cleans
5 Push-Presses
5 Back Squats
5 Barbell Burpees
95/65
(Rx+)
Rnd.1-2 95/65
Rnd.3-4 135/95
Rnd,5-6 155/105
Metcon (Distance)
4 Rounds: Not for time
50 ft. Dumbbell Death march