CrossFit – Thu, Jan 9
Clean (Weight)
5 Rounds (Time)
For Time:
6 Cleans/Snatches 95/65
9 Front Squats/Overhead Squats
12 KTC/TTB’s
15 min cap
Accessory Work (Weight)
Seated Arnold’s Press
12-10-8-10-12
Light-heavy-light
513-720-4509
crossfitironside@gmail.com
Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, then 3×1 @ 90% of 1RM
Opt. 2 -Build- 5×3 @ 70%
Opt. 3 -Technique- Slow pull clean- Go by feel and build to heavy single. See Demo below
Sub Clean for Snatch