12/06/2019 by Melissa Anguiz | Dec 6, 2019 | UncategorizedCrossFit Ironside – CrossFitPush Jerk (5 Rep Max)Opt. 1 Test 5RM Opt. 2 10 min EMOM 5 Reps @ 55% of 1RM Opt. 3 Accessory WorkMetcon (AMRAP – Reps)4 Rounds: 3 min alt. tabata: Pushups KB Swings Box Jumps Pushups KB Swings Box Jumps -Rest 1 min-Metcon...
12/05/2019 by Melissa Anguiz | Dec 5, 2019 | UncategorizedCrossFit Ironside – CrossFitSumo Deadlift (5 Rep Max)Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5 Opt. 2 5×5 @ 75% of 1RM Opt. 3 10 min EMOM 5 Reps @ 55% of 1RMMetcon (AMRAP – Reps)4 Rounds: Min ME: 1-arm Snatches Min...
12/04/2019 by Melissa Anguiz | Dec 4, 2019 | UncategorizedCrossFit Ironside – CrossFitBench Press (3 Rep Max)Opt.1 Test 3 Rep Max Opt. 2 T.M. 3X5 2.5-5lbs. heavier than Last weeks Volume day Opt. 3 Strength Accessory WorkMetcon (Time)5 Rounds: 5 Pullups/ CTB 10 DB Thrusters 5 Pullups/ CTB 10 DB Lunges Rx+...
12/03/2019 by Melissa Anguiz | Dec 3, 2019 | UncategorizedCrossFit Ironside – CrossFitClean (3 Rep Max)Opt. 1 Test 3 Rep Max Opt. 2 Texas Method 5×3 Power Clean 2.5-5lbs. heavier than last week Opt. 3 10 min EMOM 3 Reps @ 65% of 1RMMetcon (Time)For Time: 10,9,8,7,6,5,4,3,2,1 Clean and Jerks w/ 30...
12/02/2019 by Melissa Anguiz | Dec 2, 2019 | UncategorizedCrossFit Ironside – CrossFitShoulder Press (10 Rep Max)Opt. 1 Test 10RM @ 75% OF 1RM Opt. 2 T.M. 5X5 @ 2.5-5lbs. heavier than last week or 80-90% of 5RM Opt. 3 Strength Accessory WorkMetcon (Time)3 Rounds: 30 Wallballs 20 TTB’s/KTC 15...
