Life Jacket

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’.

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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

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