Iron Grip CrossFit – CrossFit
Slow is smooth, smooth is fast. Bet you’ve never heard THAT before in your life. But, it is one of best ways to explain that pacing is one of the biggest parts of not blowing yourself up within the first few minutes. With 15 minutes straight of getting work done, all we’ve got to do to ensure consistent movement is to start the workout at maybe 70% energy output. That way within the last 2 minutes we can dial that up to 90% and finish strong. So start conservative, use the row as a good pacer, and then finish strong.
Weightlifting
Push Jerk (Build to Heavy Set of 3)
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Single Unders
20 Dumbbell Hang Clean & Jerks (35/20)
60 Single Unders
20/15 Calorie Row
Switch Arms Every 5 Reps
Open & Performance
OP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row
Switch Arms Every 5 Reps