CrossFit Ironside – CrossFit
Snatch (5 Rep Max)
Opt.1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5
Opt.2 3×5@ 65% of 1RM
Opt.3 3 Position Snatch (Start @ 50% of 1 RM then work to a heavy set)
Snatch (From floor)
Hang Snatch (Above the knee)
High-Hang Snatch (Pockets)
Metcon (Time)
8 Rounds:
5 Burpees
10 Box Jumps
5 Burpees
10 1-arm Snatches
(Rx+) 50/35
Metcon (AMRAP – Rounds and Reps)
Mid-line Accessory Work:
7 min tabata:
W. Sit-up + R. Twists
25/15lbs. Plate