Iron Grip CrossFit – CrossFit
We do power cleans a lot. But avoiding squat cleans will only limit our olympic lifting abilities and ultimately our fitness. There’s something about developing the capacity for lifting heavy weight off the floor with speed, then pulling yourself down underneath the weight in order to recieve it in a squat and stand back up. And there’s REALLY something to be said about doing multiple reps for time. This workout involves high levels of all 10 of the general physical skills.
https://www.youtube.com/watch?v=EKRiW9Yt3Ps
https://www.youtube.com/watch?v=7j1PGrIF3xo
https://www.youtube.com/watch?v=aOomX8FsXzY
Warm-up
Warm-up (No Measure)
3 Rounds
10 MB cleans
10 meter Samson walk
20 meter High knees
10 meter Crab walk
Skill
Squat clean drills
-Fast elbows and strong turn over
-Fast feet and dropping under the bar
-Strong hips and “brushing the bar”
Weightlifting
Deadlift (7 Minutes to establish a heavy single)
Start with an unloaded bar and plates ready to load.
Metcon
Use 50% of your deadlift weight and perform:
Metcon (3 Rounds for time)
For time:
15 Squat cleans
Rest as needed
For time:
12 Squat cleans
Rest as needed
For time:
9 Squat cleans