A little cleaning won’t kill ya. Or will it…?

Iron Grip CrossFit – CrossFit

CrossFit takes what is currently seen as an unorthodox approach to training. Well, nature does not hold itself accountable to any of the orthodoxy that has been contrived in sports. And we want to prepare, not just for what certain sports will demand of us, but primarily for what nature could possibly throw at us. So we’ll take the “unorthodox” approach.




Warm-up (No Measure)

10 PVC Split jerks

7 Pullup bar jerks

7 Behind the neck split jerks

7 Split jerks


A: Metcon (AMRAP – Reps)

7 Minutes to establish a 1-rep heavy jerk


5 Minute AMRAP with the same heavy 1-rep jerk

B: Metcon (AMRAP – Rounds and Reps)

“Death by Cleans”

Use 80% 1RM for cleans

Minute 1: 1 rep

Minute 2: 2 reps

Minute 3: 3 reps

and so on until failure to complete the required number of reps.