Iron Grip CrossFit – CrossFit
This combination is a potent one, especially since the jerks ought to be coming from the ground, not off the rack.
https://www.youtube.com/watch?v=-nk0GqeSTJs
https://www.youtube.com/watch?v=V-hKuAfWNUw
Warm-up
Warm-up (No Measure)
5 Rounds:
100 meter “Rowling”
Row exactly 100 meters
Penalty burpees:
+/- 1 meter = 1 burpee
+/- 2 meters = 2
+/- 3 meters = 3
+/- 4 meters = 5
+/- 5+ meters = 7
Skill
Medicine ball cleans
Warm-up
Warm-up (No Measure)
5 sets
work up to 85% of 1RM push jerk
Metcon
Metcon (Time)
For time:
25-20-15-10-5
Medicine ball cleans @ 20/14#
5-4-3-2-1
Jerks @ 80% 1RM
Rx+ = 85% 1RM