Iron Grip CrossFit – CrossFit
With a 1:2 work to rest ratio today, we want athletes working hard for larger sets, but never to the point of failure. Switching before reps start to become a big struggle on the way up will ensure that athletes are able to continue to move efficiently through these sets. When athletes approach near failure, it takes a significant amount of time to recover from. Moving well and moving smart will allow each team to get the most possible reps at each station.
Metcon
Teams of 3 complete…
Bench: Metcon (AMRAP – Reps)
7 Minute AMRAP
50 Bench press @ 135/95
50 Bench press @ 155/105
Max rep bench press @ 185/135
Rest 3 minutes
Clean: Metcon (AMRAP – Reps)
7 Minute AMRAP
50 Hang squat cleans @ 115/80
50 Hang squat cleans @ 135/95
Max rep hang squat cleans @ 155/105
Rest 3 minutes
Dead: Metcon (AMRAP – Reps)
7 Minute AMRAP
50 Deadlifts @ 185/135
50 Deadlifts @ 225/155
Max rep deadlifts @ 275/185
– One person works at a time.
– Switch out as needed.
– One team = one barbell