CrossFit Ironside – CrossFit
Snatch (5 Rep Max)
Opt. 1 Test 5 Rep Max
Opt. 2 Deadlift 5 Rep Max
Opt. 3 Work to a heavy 1RM
EMOM Technique Work
1 Snatch
1 Snatch Balance
1 OH Squat
Metcon (Time)
5 Rounds:
(Rx)
5 DB Pressess
7 DB Squats
9 DB Deadlifts
50 Toe-touches
(Rx+)
5 Squat Snatches
7 OH Squats
9 Deadlifts 115/75
50 Double-unders
Metcon (Time)
Optional Accessory Work
For Time:
100 Reverse Crunches
Every time you break 20 sec. plank