Iron Grip CrossFit – CrossFit
Being strong and explosive (fast) is a skill that can be learned and trained. Few exercises will do that as well as the clean.
https://www.youtube.com/watch?v=EKRiW9Yt3Ps
Warm-up
A: Warm-up (No Measure)
3 Rounds
10 MB clean to wallball
2 50 meter Sprints
B: Warm-up (No Measure)
7 Minutes:
Work up to 95% 1RM clean
Metcon
Metcon (10 Rounds for reps)
1 Minute AMRAPs
30 second rest between rounds
1 Clean @ 95% 1RM
Max reps:
Round 1/6 – Pullups
Round 2/7 – V-ups
Round 3/8 – Box jumps
Round 4/9 – Toes to bar
Round 5/10 – Burpees