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)