Iron Grip CrossFit – CrossFit
In the fitness industry, the typical term for any general athletic training regimine has been, “strength and conditioning.” Today we reverse that a bit. For this ladder, you need to first work through your conditioning, and then you can showcase your strength, and all with the same movement.
https://www.youtube.com/watch?v=Frcvpe9eTkQ
It turns out, the clean and jerk is a very versatile movement that can be applied to almost any object and in almost any circumstances.
Warm-up
Warm-up (No Measure)
3 Rounds
5 Pullups
10 Pushups
10 KB swings
15 Situps
5 Silent box jumps
20 Squats
20 second Samson stretch
Skill
Turkish Get-up Ladder
Metcon
Metcon (Weight)
EMOM: 7 Minutes
3 Clean and jerk @ 60% 1RM
Rest 1 Minute
EMOM: 5 Minutes
2 Clean and jerk @ 75% 1RM
Rest 1 Minute
EMOM: 3 Minutes
1 Clean and jerk @ 90% 1RM