CrossFit Ironside – CrossFit
Deadlift (50%x5, 60%x3, 70%x2, 80%x1, 85%x1, 90%x1, (95%x1))
For those of you who participated in the Liftoff this weekend feel free to de-load or come in for an active recovery day.
Last set is not Max effort. Once you are done with your 1 RM back the weight down to 70% and perform 3×2
Metcon (Time)
For Time:
(Rx)
9 Rounds:
5 Clean and Jerks 95/65
20 DU attempts
(Rx+)
3 Rounds:
5 Clean and jerks 95/65
25 DU’s
3 Rounds:
5 C&J’s 115/75
25 DU’s
3 Rounds:
5 C&J’s 135/95
25 DU’s