WODS & NEWS

3-3-3-3-3 Push Jerk

-then-

FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Cal Row


immediately into...


6-9-12
Push Jerk
(155/105)|(115/75)
12-12-12
Cal Row

E2MOM x 10 MINUTES
1 Hang Squat Snatch + 2 Overhead Squats
*Start E2MOM at moderate load and build toward
heavy, but doable, set. The squat in the HSS does
not count toward the 2 OHS.

-then-

"DOUBLE AMRAP"*
AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders

-Rest 2:00-


AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders

*The squat in the HSS does not count toward the 3
OHS. In total, athlete must complete 1 HSS then 3
OHS for a total of 4 reps before the DUs.

EMOM x 24 MINUTES*
MIN 1 - Row for Cals
MIN 2 - Up-Down Box Jump (24/20)
MIN 3 - KB Farmer Carry (AHAP)
MIN 4 - Sit-Ups (GHD Optional)
*:45 work / :15 rest for all movements

-then-

OPTIONAL FINISHER
"RUMP PUMP"
3 SETS
25 Glute Bridge-ups
into...
1:00 Glute Bridge-up Hold
-Rest as Needed b/t Sets

EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 - Run 200m
MIN 2 - Max Slam Balls

-then-

7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk
-Rest as Needed b/t Sets-
*Sets must be performed unbroken.

SKILL
ON a 10:00 RUNNING CLOCK...
Muscle-Up Skill Development
Beginner - Transition Drills
Intermediate - High Ring Drills
Advanced - Mult. Reps or Strict Work

-then-

AMRAP x 16 MINUTES
50/40 Cal Bike
50 Wall Ball (20/14)|(14/10)
10 Ring Muscle-Ups


1-1-1-1-1
Back Squat
-Rest at Least 2:00 b/t Sets-

-then-

FOR TIME
30-20-10
Kettlebell Swing (53/35)|(35/26)
Burpee

NCFIT BENCHMARK WORKOUT
"CALIFORNIA LOVE"
FOR TIME
30 Squat Clean & Jerk(155/105)|(115/75)

4 SETS
AMRAP x 4 MINUTES
10 Cal Row or Bike
10 Slam Ball (20/15)|(15/10)
-Rest 3:00 b/t Sets

SKILL

ON A 6:00 RUNNING CLOCK...

Kipping HSPU Breakdown

-then-

21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)|(35/25)/(24/20)
*Run 200m After Each Set

5x1 (20X1)
Back Squat @80-90% of
1RM*

-then-

AMRAP x 9 MINUTES
9 Back Squat
(155/105)|(135/95)
21 Unbroken Double
Unders


Hours




Monday-Friday: 5AM - 6AM, 9AM - 11AM, 3:30PM - 8:00PM  



Saturdays : 9:00AM - 12:00PM



Sunday : Closed

   
   
   



CONTACT US

/ keep in touch

Iron Talon Crossfit

6380 N. Decatur Blvd. Ste 200,

North Las Vegas, NV 89084

Phone. 702-522-9474

Email. irontaloncrossfit@yahoo.com