Iron Grip CrossFit – CrossFit
We have done this particular weightlifting portion before, so today’s a great chance to see if we can beat our previous score. However, if you’d rather save your energy for the metcon, don’t be afraid to just work to a moderately challenging weight for the complex, then really send it on the interval workout to follow. And again, as with any sort of intervals, establish a REPLICABLE time on the first round so you may repeat it on the rounds to follow instead of dying off. Here we go folks!
Weightlifting
Pausing Front Squat Complex (Build to Heavy Complex )
1 Pausing Front Squat
1 Front Squat
3 Second Pause in Bottom of 1st Rep
Metcon
Fitness
F: Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
60 Single Unders
7 Front Squats (125/90)
Score is Slowest Round
Performance
P: Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (145/100)
Score is Slowest Round
Open
O: Metcon (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
Score is Slowest Round