Iron Grip CrossFit – CrossFit
The clean. This lift is actually a part of daily living for many people. They just don’t realize it.
https://www.youtube.com/watch?v=DEZx3PmXU4c&list=PLI9OxtiOLZQg1W4_l8Dm9eQp2vI1kYaSa
https://www.youtube.com/watch?v=4YJ_L7jqgoA
Warm-up
Warm-up (No Measure)
3 Rounds
15 meter Spiderman crawl
10 Under the fence
5 Burpees
Mobility
Behind the back band pull down
Squatting ankle stretch
Kettlebell Med ball stretch
Warm-up
Warm-up (No Measure)
Cleans
10 reps w/ barbell
5 reps @ 55%
3 reps @ 65%
1 rep @ 75%
1 rep @ 85%
1 rep @ 90%
Weightlifting
Clean (2-2-2-2-2-2-2-2-2-2)
All sets are touch and go with the same weight across all sets. Use between 80-90% 1RM.