CrossFit Ironside – CrossFit


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)


Snatches + calorie row

Rx 95/65

Foundations 75/55