Daily Dozen

Iron Grip CrossFit – CrossFit

The heavy 3-position snatch is about getting the form as best we can. When form starts to break down, call it there. For the AMRAP, the weight on the snatches should be something you could complete 9 reps when fresh. For the bar muscle-ups, if you have bar muscle-ups, today’s your day to use them. If not, a good substitution would be 12 pull-ups. As usual for the burpees, pick a pace and keep it.

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Weightlifting

3 Position Snatch (15 Minute Heavy Complex)

1 High hang snatch

1 Hang snatch

1 Snatch (floor)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Lateral Barbell Burpees

9 Power Snatches – 115/80

6 Bar Muscle ups