CrossFit – Thu, Jan 30
Clean (Weight)
For Time: (Time)
6-9-12-15-12-9-6
KB Swing
Step-over/Box Over
DB Jerk/HSPU
15 min cap
Active Recovery: (Time)
3-4 Rounds
200 m. Row
16 Cossack Squats
16 Push-ups
16 DB Rows
-Rest 1-2 mins-
15 min cap
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 1 RM
Opt. 2 -Build- 3×3 @ 70%, 2×3@ 75%
Opt. 3 -CF Open 24.4 Barbell Complex Start with empty barbell, build to heavy single
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Sub Cleans for Snatches