CrossFit Ironside – CrossFit
Snatch (3-3-3-1-1-1)
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 1 RM
Opt. 3: Technique Complex Build to a heavy 1 RM with good form.
1 Snatch
1 H. Snatch
1 Snatch Balance
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 Top of the minute Burpees
+
10 Power Snatches
10 OH Squats
Rx 75/55
Rx+95/65
Metcon (Time)
Partner Up!
2 Rounds:
50 Med-ball toss sit-ups
75 Med-ball R. Twists
9 min cap.