CrossFit Ironside – CrossFit

Snatch (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3)

Squat Snatch if you have the mobility for an overhead squat, otherwise power snatch.

Metcon (Weight)

Perform the following Snatch Complex:

12 min EMOM

Snatch Pull

Hang Snatch

Overhead Squat


Start at 60% of 1 RM
This is an opportunity to work on your technique. Start off with 60% of your 1 RM and only increase weight if your technique is dialed in.