IRONWOOD CrossFit – CrossFit



Empty Bar Good Mornings

AbMat Sit-Ups


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)

5 Rounds:

10 Power Cleans (135/95+), (115/80)

10 Bar-Facing Burpees

55+/Teen RX: 95/70
CAP: 12:00

Metcon (Time)

5 Rounds:

10 Kettle Bell Swings 53/35 lbs

12 Burpees

15 Sit-Ups with KBS
CAP: 12:00



Power Clean

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.

By | 2017-11-28T16:30:34+00:00 November 27th, 2017|WOD|0 Comments

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