CrossFit Ironside – CrossFit
Snatch (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3)
Power or Squat version depending on how your legs feel.
Option 1: Build to a heavy 3 RM
Option 2: Technique Work
1 Snatch Pull
1 Snatch High-Pull
1 Snatch
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
5 Snatches
5 Pullups (Rx+ CTB)
5 Snatches
5 Barbell Burpees
Rx+ 115/75
Rx 95/65