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 @ 70% of 1 RM
Opt. 3 10 min EMOM 5 Reps @ 60% of 1RM
Write in notes if you power or squat snatched
Metcon (Time)
10 Rounds:
7 Pullups
7 DB/KB Squats
7 DB/KB STO Presses
Choose a pair of challenging Dumbbells or Kettlebells
Metcon (Time)
Optional Summer buns accessory work:
Empty Barbell:
5 Rounds:
10 lunges
10 Good-mornings