Iron Grip CrossFit – CrossFit
First we work the technique, then we challenge the stamina. We’ve done the 3-position power snatch before, now we get to transfer those same movements from the snatch to the clean. Moving into the AMRAP, the emphasis is slow and smooth. Rushing into any one movement but being slow out of it means inconsistent pacing. We want to approach each movement and rep with the same intensity. If we do that, we’ll last a heck of a lot longer than the other way around.
Weightlifting
3-Position Power Clean (Build to Heavy Complex)
Pockets
1″ Above Knee
Floor
Metcon
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
90 Single Unders
30/24 Calorie Row
15 Power Cleans (75/55)
Open & Performance
OP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)