CrossFit – Fri, Dec 20
Push Jerk (Weight)
15 min AMRAP: (AMRAP – Rounds and Reps)
16 Alt. v-ups
10 DB Snatches
6 Pullups/ 3 Muscle-ups
Accessory Work (Weight)
Arnold Z-Press
12-10-8-10-12
Light-heavy-light
513-720-4509
crossfitironside@gmail.com
Opt. 1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, then 3×1 @ 90% of 1RM
Opt. 2 -Build- 5×3 @ 75-90% Warm up to 75%, go by feel, increase weight if it feels good up to 90%
Opt. 3- Accessory
Sub push for split-jerk