Belly Flop

Iron Grip CrossFit – CrossFit

The weight on the barbell is primarily limited by the push jerks. Therefore, choose a weight that you could ideally do at least 10-12 unbroken reps with. As for strategy, there are parts where big sets is ideal, where on others a smooth, steady pace is more sustainable. For the box jump overs, power cleans, and burpees, that’s where you catch your breath to recover going into big sets on the chest to bars, front squats and push jerks. Recognize when a small rest is due, and when it’s time to push through the pain. When it burns to the nth degree, that’s a sign it’s working. Progress is built in the fire, so make it burn. (That’s right, I’m a friggin poet)

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Fitness

Metcon (Time)

21-15-9:

Box Jump Overs (24/20)

Power Cleans (75/55)

Pull-ups

Front Squats (75/55)

Lateral Barbell Burpees

Push Jerks (75/55)

Performance

Metcon (Time)

21-15-9:

Box Jump Overs (24/20)

Power Cleans (95/65)

Chest to Bar Pull-ups

Front Squats (95/65)

Lateral Barbell Burpees

Push Jerks (95/65)

Open

Metcon (Time)

21-15-9:

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest to Bar Pull-ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)