Iron Grip CrossFit – CrossFit
Short intense intervals are a potent training tool. Most sports are played in the same manner.
Dumbbell power snatch
https://www.youtube.com/watch?time_continue=1&v=9520DJiFmvE
Dumbbell squat snatch
https://www.youtube.com/watch?time_continue=4&v=R0mhHuVrLHA
Warm-up
Warm-up (No Measure)
15 seconds work – 10 seconds rest
Deadlift
Bent over row
Sumo deadlift high pull
Hang power clean
Thruster
Back squat
Shoulder to overhead
Snatch
Overhead squat
Floor press
Skill
Single arm overhead squat
Metcon
Metcon (3 Rounds for reps)
2 Rounds of each for total max reps:
40:20 second intervals
Dumbbell power snatch @ 35/20#
Shuttle sprints @ 10 meters
—1 Minute Rest
2 Rounds of each for total max reps:
30:15 second intervals
Dumbbell power snatch @ 35/20#
Shuttle sprints @ 10 meters
—1 Minute Rest
2 Rounds of each for total max reps:
20:10 second intervals
Dumbbell power snatch @ 35/20#
Shuttle sprints @ 10 meters
Rx+ = Dumbbell squat snatch @ 35/20#