Iron Grip CrossFit – CrossFit
Slow is smooth, smooth is fast. Today, that’s the key. Especially with this rep scheme, finding a maintainable pace is key to lasting all four rounds with a decent amount of energy. For those push jerks, they should hopefully stay unbroken throughout the 4 rounds. Ideally, we want to end that final round by pushing the box jump overs, then getting right to the bar to finish fast on those 9 push jerks. Slow is smooth and smooth is fast. Ain’t nuttin’ but a peanut.
Weightlifting
Deadlift (Build to Heavy Set of 3)
Fitness
F: Metcon (Time)
4 Rounds:
21 Deadlifts (95/65)
15 Box Jump Overs (24/20)
9 Push Jerks (95/65)
Open & Performance
PO: Metcon (Time)
4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)