06/09/2020

CrossFit Ironside – CrossFitPush Press (1 Rep Max)Opt. 1 Test out 1 Rep Max Opt. 2 5×2 @ 85% of 1 RM Opt. 3 10×2 EMOM @ 70% of 1RMMetcon (AMRAP – Rounds and Reps)13 min AMRAP 30 Double/Single-unders 10 DB Hang Cleans 10...

06/08/2020

CrossFit Ironside – CrossFitDeadlift (1 Rep Max)Opt. 1 Work up to a heavy 1 Rep Max Opt. 2 5×2 @ 85% of 1 RM Opt. 3 10×2 EMOM @ 70% of 1RMMetcon (Time)3 Rounds: 21 Pullups 15 Deadlifts 9 Barbell Burpees Rx 135/95 Rx+...

06/06/2020

CrossFit Ironside – CrossFitClean and Jerk (3 Rep Max)Opt.1 Work to a heavy 3RM Opt. 2 Focus on technique work. 5×3 @ 75% of 1RM Opt. 3 10 min EMOM 3 Reps @ 60% of 1RMMetcon (Time)6 Rounds: 5 Clean and Jerks 30 Double-unders Rx 75/55...

06/05/2020

CrossFit Ironside – CrossFitBack Squat (3 Rep Max)Opt.1 Work to a heavy 3RM Opt. 2 Focus on technique work. 5×3 @ 75% of 1RM Opt. 3 10 min EMOM 3 Reps @ 60% of 1RMMetcon (AMRAP – Rounds and Reps)5 Rounds: Min 1 200m. Run Min 2 15/20 Reverse...

06/04/2020

CrossFit Ironside – CrossFitShoulder Press (3 Rep Max)Opt.1 Work to a heavy 3RM Opt. 2 Focus on technique work. 5×3 @ 75% of 1RM Opt. 3 10 min EMOM 3 Reps @ 60% of 1RMMetcon (AMRAP – Reps)4 Rounds: 3 min alt. tabata (Rx) 1-arm snatch Goblet...