01/17/2019

By on Jan 17, 2019 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Snatch (3 Rep)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3

Opt. 2 3×3 @ 75% of 1RM

Opt. 3 Technique: Segment Snatch (Pause above the knee) Start at 50% build to a heavy single.

Metcon (Time)

10 Rounds:

10 1-arm snatches

10 Push-ups

(Rx+) 50/35

Metcon (Time)

Optional Accessory Work:

5 Rounds:

10 w. Split-squats (each leg)