Iron Grip CrossFit – CrossFit
For that first portion of three rounds, use all the legs you can on the bike, strategy on the pull-ups, then recover the arms again on the bike. The bike and pull-ups are the “buy-in” as it were, so start a little more conservative to save energy for that barbell. Speaking of, aim to keep the push jerks unbroken, and small, extremely quick sets on the cleans. The goal is to make those last 3 rounds hurt, which means a doable weight, not too heavy will allow that to be achieved, so get to hurtin’.
Fitness
F: Metcon (Time)
3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (75/55)
9 Push Jerks (75/55)
Open & Performance
OP: Metcon (Time)
3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)