Iron Grip CrossFit – CrossFit
The medicine ball clean is perhaps one of the most underestimated and under-utilized movements in CrossFit. But there is tremendous value in re-visiting this movement. It allows us to practice the movement for a lot of reps with a light load, and the ball more closely resembles other real world objects than a barbell does. For these reasons alone, the med ball clean is an invaluable tool in any athlete’s arsenal.
https://www.youtube.com/watch?v=-nk0GqeSTJs
https://www.youtube.com/watch?v=ON5l7xDUVns
Warm-up
Warm-up (No Measure)
3 Rounds
5 Pullups
10 Pushups
15 Situps
20 Air squats
20 Double unders
Skill
Ring row progressions
Metcon
Metcon (Time)
3 Rounds For Time:
20 MB cleans @ 20/14#
12 Ring rows
4 Wall climbs