Iron Grip CrossFit – CrossFit
Starting with a lot of snatching, then moving into a DT-type workout. For that metcon, remember that breaking up early will be a definite smart choice to prolong your ability to work. Grip will become a major factor, as it always is when you don’t get a break from the barbell. Therefore, planned and well-executed breaks will allow you to save some of that grip for the end as well as increase overall ability to keep moving. So…just keep moving.
Weightlifting
1 Hang/2 Power/3 OH Squat (Build to a Heavy Complex)
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 75/55
Performance
P: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 95/65
Open
O: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85