Iron Grip CrossFit – CrossFit
The more weight you can clean, the more useful you are as a human being.
https://m.youtube.com/watch?v=EKRiW9Yt3Ps&feature=youtu.be
Warm-up
A: Warm-up (No Measure)
2 Rounds
200 meter Run
10 Wallballs
5 Toes to bar
-THEN-
2 minutes: jump rope practice
B: Warm-up (No Measure)
Cleans
10 reps w/ barbell
5
3
2
1 @ 75% 1RM
Sets and reps are done as a group led by coach
Weightlifting
Clean (3-3-3-3-3)
Option 1: Use 85-87% for all sets.
Option 2: Increase weight each set. Attempt a new 3-rep max.
Metcon
Metcon (Time)
For time:
1 minute L-sit
60 situps
Every time you break, do as many situps as you just did seconds of holding.
i.e. 10 second hold = 10 situps
60 second hold = 60 situps
Time stops after your last situp