IRONWOOD CrossFit – CrossFit
Empty Bar Good Mornings
Empty Barbell Deadlift
Empty Barbell Hang Power Clean
3 Rounds, gradually building in both loading on the bar, and an intensity. Rest as needed between. Aim is to be at our working weight for the day by the final round.
5 Power Cleans
5 Barbell-Facing Burpees
Athletes pick one metcon. Both will rest 10:00 before starting the weightlifting together.
BLUE’D UP (Time)
10 Power Cleans (135/95+), (115/80)
10 Bar-Facing Burpees
55+/Teen RX: 95/70
10 Kettle Bell Swings 53/35 lbs
15 Sit-Ups with KBS
*Rest 10:00 THEN WEIGHTLIFTING
Take 8:00 to build to a Heavy Single.
With today’s weightlifting taking place after the conditioning, our purpose here is to feel a heavy loading when fatigued. This is not a max-effort attempt, but purely a chance to practice moving well shortly after a high-intensive conditioning set.
Dial in the footwork. Scores for tracking. Not for competing. This is a good test for you. Put on the blinders, and focus on you.