Iron Grip CrossFit – CrossFit
First we go heavy, then we go fast. Especially with this workout, that barbell should just be an annoyance. It should not be something you get caught on or stuck with. It needs to be something you come back around to, you pick it right up, and once you’re done with 15, put it down and right back to squatting. Air squats will be where you catch your breath, so try and maintain a steady heart rate moving into that jumprope. Ain’t nothin’!
Weightlifting
Push Jerk (Build to Heavy Set of 3)
Metcon
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (75/55)
30 Air Squats
90 Single Unders
Performance
P: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (95/65)
30 Air Squats
60 Double Unders
Open
O: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders