Iron Grip CrossFit – CrossFit
If you’re on a team, the worst thing to do would be one, giant, amazing, awe-inspiring set and then be completely useless for the remainder of the 7 minutes. Therefore, it is not useful to your team (or yourself) to get that big set out of the way. Stop a few reps shy of failure to ensure that you are still useful for the rest of the work to follow. The bench should be a light weight, moderate weight, and moderately heavy weight, respectively. Same for the other two movements, the hang squat cleans and deadlifts. So grab those two amazingly attractive partners of yours and get to work.
Open – Performance – Fitness
PT 1: Metcon (AMRAP – Reps)
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
Fitness Weights:
95/65
105/75
115/80
PT 2: Metcon (AMRAP – Reps)
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
Rest 3 Minutes
Fitness Weights:
75/55
95/65
105/75
PT 3: Metcon (AMRAP – Reps)
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
Fitness Weights:
135/95
155/105
185/135