CrossFit Ironside – CrossFit

Snatch (60%x5, 70%x3, 75%x2, 80%x1, 85%x5)

Build up to a heavy 5 rep max.

Lift off Prep. Squat or Power snatch. Practice whatever type of snatch you will do at the lift off. December 2nd!

Metcon (Weight)

10 min EMOM

3 Hang Snatches (Anywhere above the knee)

start @ 60% of 1 RM then increase weight if appropriate.

Enter heaviest weight completed into wodify!