Iron Grip CrossFit – CrossFit
All you ever wanted to know and more about the basic anatomy of strength and conditioning.
http://library.crossfit.com/free/pdf/12_03_Anatomy_Physiology.pdf
Warm-up
A: Warm-up (No Measure)
2 Rounds
1 60 second burpee
20 Jumping jacks
10 Scapular pullups
10 steps walking samson stretch
B: Warm-up (No Measure)
10 Minutes:
Work up to 90% 1RM for Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
2 Rounds of Chelsea
1 Snatch @ 90% 1RM
You are allowed 3 attempts at the snatch every round. If unsuccessful, begin the next round. Score is:
completed rounds of Chelsea
completed reps of Snatch