CrossFit Ironside – CrossFit
Snatch (3 Rep Max)
Opt.1: 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3
Opt. 2: 5×3 @ 80% of 1 RM
Opt. 3: Overhead Squat 3 Rep Max
Metcon (Time)
4 Rounds:
(Rx)
15/12 Calorie Row
10 Snatches 75/55
10 Front Squats
(Rx+)
15/12 Calorie Row
10 Snatches 95/65
10 Overhead Squats
Metcon (AMRAP – Reps)
Optional Accessory Work:
8 min tabata:
Dumbbell Deadlifts + Glute ham bridges