Iron Grip CrossFit – CrossFit
The goal should be to make it to the gymnastics movement every time. If that means dropping the thruster weight, go for it. For some, bigger sets might be more doable on the barbell while smaller, quicker sets will be better for others. Either way, pace accordingly to get to (if not through) those gymnastics movements. Today’s AMRAPs will actually feel a lot shorter than 5 minutes, so try not to stop moving, you get to do that after. For now, stick to your plan and get right back on it if you drop off. 15 minutes of work, ain’t nothin’.
Fitness
F1: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
27/20 Calorie Row
27 Thrusters (95/65)
27 Pull-ups
Rest 5 Minutes
F2: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
21/15 Calorie Row
21 Thrusters (85/60)
21 Toes to Bar
Rest 5 Minutes
F3: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Open & Performance
OP1: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
OP2: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
OP3: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups