For best results…lift fast!

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% of 1RM Clean

Metcon

Metcon (10 Rounds for reps)

60 second AMRAPs

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

30 second Rest between rounds

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