Iron Grip CrossFit – CrossFit
Not just one, but TWO strength components before today’s metcon. That being said, the metcon will be fast, and that means VERY fast. If done correctly, the workout should not take longer than 12 minutes. Which means find the scale that allows you to push for big sets, which means more muscles burning which means more pain which is what we love! So use the pause front squat and hang squat clean to build your confidence and the weight, then attack the metcon and leave it all out on the floor. Easy.
Weightlifting
Pausing Front Squat (Build to Heavy Set of 2)
3 Second Pause in Bottom
Hang Squat Clean (Build to Heavy Single)
Fitness
F: Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (75/55)
15 Lateral Barbell Burpees
Open & Performance
OP: Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees