Bartender

Iron Grip CrossFit – CrossFit

A repeat from June 19th. A very DT-styled workout, with the intent to force you to hold onto the barbell. Remember to have a weight that allows you to do the hang power snatches unbroken every round. That way, the deadlifts and overhead squats should feel ultra light. If it’s light enough, the hard part of this workout is how fast you’re moving, not how heavy the barbell is. So find a good weight, move well, move fast, and keep moving.

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Weightlifting

1 Hang/2 Power/3 OH Squat (Build to Heavy Complex)

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Metcon

Fitness

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 75/55

P: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 95/65

O: Bartender (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

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