Iron Grip CrossFit – CrossFit
Day 5 of Member Appreciation! Today, we have the introduction of the “500 Club.” We will be revealing those who have attended 500 or more classes in their time here, and of course, a special surprise for those members!
Today in terms of the workout, that initial weightlifting complex is designed to get a feel for bar cycling at a much heavier weight so that when we lower the weight and go a little faster, the technique will be more likely to stay. So as always, focus on the technique, let that transfer over into the workout. Happy Friday!
Weightlifting
Hang Power Clean/Power Clean (Build to Heavy Complex)
1 Hang Power Clean
1 Power Clean
Metcon
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans (95/65)
12 Push-ups
15 Deadlifts (95/65)
Performance
P: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans (115/85)
12 Push-ups
15 Deadlifts (115/85)
Open
O: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)