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December 22, 2018

Iron Strong CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 18:00 AMRAP o 30 OH barbell walking lunges (65 / 95) (1,1) o 30 alt single arm db snatches (heavier than usual) (1,1) o 30 man… Read more »

Posted in | Comments Off on December 22, 2018

December 21, 2018

Iron Strong CrossFit – CrossFit Deadlift (5 x 3) 90% 1 RM Metcon (Time) For Time o 10-9-8-7-6-5-4-3-2-1 Thrusters (65 / 95) o 2-4-6-8-10-12-14-16-18-20 weighted ab mat sit ups (14 / 20) Cash-Out 3 x 10 single leg db deadlifts

Posted in | Comments Off on December 21, 2018

December 20, 2018

Iron Strong CrossFit – CrossFit Skill Pull-ups Metcon (Time) For Time: o 30 burpees o 30 toe to bars o 30 walking lunges (1 , 1) o 30 pull-ups o 30 KBS (50 / 70) o 30 push jerks (95… Read more »

Posted in | Comments Off on December 20, 2018

December 19, 2018

Iron Strong CrossFit – CrossFit Push Press (5 x 3) Metcon (Time) 5RFT o 10 Box jumps (20 / 24) o 8 hang power snatches (75 / 115) o 6 OHS (75 / 115) () Cash-Out 3 x 10 db… Read more »

Posted in | Comments Off on December 19, 2018

December 18, 2018

Iron Strong CrossFit – CrossFit Strength Front Squat (5 x 3) Metcon (Time) For Time: 30-25-20-15 o Goblet squats o Hand-release push-ups * 1 rope climb after each round Cash-Out 3 x 1:00 Plank hold

Posted in | Comments Off on December 18, 2018

December 17, 2018

Iron Strong CrossFit – CrossFit Double-Unders (100) Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP o 200 meter run o 10 deadlifts (95 / 135) o 10 hang power cleans (95 / 135) o 10 wall balls (14 / 20)… Read more »

Posted in | Comments Off on December 17, 2018

Saturday, December 15

Iron Strong CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 18:00 25 HSPUs 25 Power cleans (95 / 135) 25 Push jerks (95 / 135) 4 rope climbs

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December 14, 2018

Iron Strong CrossFit – CrossFit Strength Deadlift (5×3) 88% of 1 RM Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Cash-Out Good Mornings (3×10)

Posted in | Comments Off on December 14, 2018

December 12, 2018

Iron Strong CrossFit – CrossFit Weightlifting Strength Push Press (5 x 3) All at the same weight and increased from last week Metcon (AMRAP – Reps) 14:00 EMOM Min 3: 5 hang power snatch + 5 OHS (75 / 115)… Read more »

Posted in | Comments Off on December 12, 2018