CrossFit Ironside – CrossFit
Announcements
Reminder: Wednesday is Open Gym during all regular classes. Come in and make up any lifts you missed during the strength cycle, work on any skills and weaknesses and become a better Crossfitter! We are also providing a strength piece and WOD!
Snatch (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5)
Option 1: work up to a heavy 5 rep max
Option 2: technique work. Perform the following complex:
1 Snatch
1 Snatch Balance
2 OH Squats
Work up to a heavy 1 RM
Metcon (Time)
21-15-9
Snatches + calorie row
Rx 95/65
Foundations 75/55