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 Overhead Squat 3 Rep Max (Use opt. 1 %s)
Opt. 3 10 min EMOM 3 reps @ 70% of 1 RM
Squat or Power
Metcon (Time)
21-15-9
(Rx)
Back Squat 95/65+ 150 Single-unders in-between sets of squats
(Rx+)
21 Overhead Squats 95/65
100 DU’s
15 Overhead Squats 115/75
100 DU’s
9 Overhead Squat 135/85
100 DU’s
Metcon (Time)
Summer Abs Accessory Work
4 Rounds:
12 W. Knees-to-chest (Med-ball)
12 W. Sit-ups w/ med-ball
12 Reverse Crunches