Iron Grip CrossFit – CrossFit
Be prepared. This WOD will sneak up on you, and quickly.
Snatch
https://www.youtube.com/watch?time_continue=1&v=tuOiNeTvLJs
Bar-facing burpee (1:40)
https://www.youtube.com/watch?time_continue=104&v=77dMnpB2ICE
Walking lunge
https://www.youtube.com/watch?v=L8fvypPrzzs
Warm-up
Warm-up (No Measure)
2 Rounds
10 KB swings
5 Silent box jumps
15 meter Bear crawl
Skill
Kettlebell swing ladder – 3 Reps each at:
18-26-35-44-53-70
American swing until failure, then Russian swing.
https://www.youtube.com/watch?v=E6GoQYuZZT4
https://www.youtube.com/watch?time_continue=1&v=uUpSFguwRQM
Beyond the 70#, return to 18# and perform double swings (Russian w/ 2 KBs)
Metcon
Metcon (Time)
3 Rounds For Time:
8 Snatches @ 115/85
16 Bar-facing burpees
32 Walking lunges
Rx+ = 135/95