Iron Grip CrossFit – CrossFit

With a heavy 3-rep to start, the idea again is to maintain exceptional form over exceptional weight. It should be challenging but easy to maintain form. Transferring that to the workout, with reps descending as the time increases, that means maintained intensity. What that means is splitting up the reps carefully from the beginning means hopefully going unbroken by the end. The set of 21 and 15 can be broken up in 2, maybe 3 sets. The weight should be something you could complete 21+ reps unbroken with when fresh, so scale accordingly. For those burpees, try not to “break”, instead find a pace and breath rhythmically.

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Hang Power Clean (Heavy Set of 3)


Metcon (Time)

For Time:

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees

50 Double Unders

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