Mass Over Volume Equals Density

Iron Grip CrossFit – CrossFit

The clean…


A: Warm-up (No Measure)

Burgener Clean Warm up

Down and finish

Elbows high and outside

Muscle clean

Clean land 2,4,6″

Clean drop

Tall clean

Hang clean

Full clean

B: Warm-up (No Measure)

3-5 sets

work up to 70% 1RM clean


Clean (10-8-6-4-2)

Increase weight each set. Use loads that are challenging but doable for touch and go reps.

Starting at a certain % and increasing by 5% each set is a good way to approach this workout.

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