CrossFit Ironside – CrossFit
Snatch (1 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
Opt. 2 3×1 @ 90% of 1RM
Opt. 3 10 min EMOM 1 Rep @ 80% of 1RM
(Power or Squat, lifters choice)
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
50 Calorie Row
40 Sit-ups (Rx+ W. 25/15)
30 1-arm Snatches (50/35)
20 Goblet Squats
10 Burpees
Metcon (AMRAP – Rounds and Reps)
Optional Swole-sesh
8 min AMRAP:
8 Pushups/Dips
16 DB Curls