Iron Grip CrossFit – CrossFit
The overhead squat will be the primary focus during the AMRAP. So we’ll go nice and heavy to prime for it. For the metcon, the weight on the barbell should be light enough to where all 10 reps are unbroken almost every round, and executed for quality reps, not for speed. First we dial in technique, then we practice it. This is another one where setting in the pace early on will benefit later, especially in terms of breathing. So be mindful of your breaths, your cadence, and just focus on moving smooth and moving WELL.
Weightlifting
Overhead Squat (Build to Heavy Single)
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (75/55)
15 Deadlifts (75/55)
Open & Performance
OP: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)