Iron Grip CrossFit – CrossFit
All barbell, a little bit of bike. The key here today is again, to not go to failure. If you think about it, there’s a 1:2 work to rest ratio today. Which means if you go too hard on your work, you won’t have enough time to recover, regardless of the ratio. Be kind to yourself 15 minutes into the workout and don’t kill yourself getting there.
Fitness
F: Metcon (Time)
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (75/55)
30 Hang Power Cleans (75/55)
30 Push Jerks (75/55)
100/70 Calorie Assault Bike
2 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Assault Bike
1 Round:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
2 Girls / 1 Guy: 80 Calories
2 Guys / 1 Girl: 90 Calories
Open & Performance
OP: Metcon (Time)
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Assault Bike
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
100/70 Calorie Assault Bike
1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
2 Girls / 1 Guy: 80 Calories
2 Guys / 1 Girl: 90 Calories