11/19/2019 by Melissa Anguiz | Nov 19, 2019 | UncategorizedCrossFit Ironside – CrossFitClean (1 Rep Max)Opt.1 Test 1 Rep Max Opt. 2 (TM) 5X3 2.5-5lbs. heavier than last week Opt. 3 (Technique/Volume Work) Barbell Cycling 10 min EMOM 135/95 2-6 repsMetcon (Time)For Time: 100 Double-unders/Single under then 5 Rounds 12 DB...
11/18/2019 by Melissa Anguiz | Nov 18, 2019 | UncategorizedCrossFit Ironside – CrossFitShoulder Press (3 Rep Max)Opt.1 Test 3 Rep Max Opt. 2 (T.M.) 5×5 2.5-5lbs. Heavier than Wednesdays Opt. 3 Accessory WorkMetcon (AMRAP – Reps)3 Rounds: Min ME: Calorie Row Min ME: KTC/TTB Min ME: Box Jump Min ME: Pullups/...
11/16/2019 by Melissa Anguiz | Nov 16, 2019 | UncategorizedCrossFit Ironside – CrossFitDeadlift (5 Rep Max)Opt. 1 Texas Method 2.5-5lbs. PR Attempt over your Training 5RM Opt. 2 10 min EMOM 5 Reps @ 55% of 1RM Opt. 3 Accessory WorkMetcon (AMRAP – Rounds and Reps)Partner Up! 15 min AMRAP: 50 Wallballs 2 Rope...
11/15/2019 by Melissa Anguiz | Nov 15, 2019 | UncategorizedCrossFit Ironside – CrossFitPush Jerk (3 Rep Max)Opt. 1 Test 3 Rep Max Opt. 2 10 min EMOM 3 Reps @ 65% of 1RM Opt. 3 Accessory WorkMetcon (AMRAP – Rounds and Reps)10 min AMRAP 1 DB Press/HSPU 1 Pullup/ CTB 2.. 2.. 3… 3… to...
11/14/2019 by Melissa Anguiz | Nov 14, 2019 | UncategorizedCrossFit Ironside – CrossFitSnatch (1 Rep Max)Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 2 3×1 @ 90% of 1RM Opt. 3 10 min EMOM 1 Rep @ 80% of 1RM (Power or Squat, lifters...
