Iron Grip CrossFit – CrossFit
You may have heard of a hook grip. When the weights get heavy, the hook grip can make real difference.
https://en.wikipedia.org/wiki/Hook_grip
https://www.youtube.com/watch?v=UYb15ELz2-o
Warm-up
A: Warm-up (No Measure)
2 Rounds
20 meter High knees
20 meter High skips
15 MB cleans
10 meter Inchworm
B: Warm-up (No Measure)
3-5 sets
Work up to 85% 1RM clean & jerk
Metcon
Metcon (Time)
For time:
2 Clean & jerk @ 80% 1RM
200 meter Run
2 Clean & jerk @ 80% 1RM
250 meter Row
2 Clean & jerk @ 80% 1RM
200 meter Run
2 Clean & jerk @ 80% 1RM
250 meter Row
2 Clean & jerk @ 80% 1RM
Rx+ = 85% 1RM