Iron Grip CrossFit – CrossFit
Great thing about going touch-and-go first means touch-and-go during the metcon becomes a lot easier! Try and take what you practiced during the heavy 5-rep into the AMRAPs. With 9-7-5 reps respectively, breaking into a maximum of 3 sets will be the smart way to go. You’ll be able to move constantly on that bike, so breaking the cleans is the only place you should take a “rest”. Sure as heck won’t feel like a rest, but you want just enough to give yourself a glimmer of hope. Then get right back on the bar. Scale the weights on the bar appropriately, something you could do all the reps unbroken with if you were fresh.
Weightlifting
Power Clean (Build to a Heavy Touch and Go 5-rep)
Metcon
PT 1: Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
9/6 Calorie Assault Bike or Rower
9 Power Cleans (115/80)
Rest 3 Minutes
PT 2: Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
9/6 Calorie Assault Bike or Rower
7 Power Cleans (135/95)
Rest 3 Minutes
PT 3: Metcon (AMRAP – Rounds and Reps)
AMRAP 3:
9/6 Calorie Assault Bike or Rower
5 Power Cleans (155/105)