Iron Grip CrossFit – CrossFit
Jack up your heart rate, then do one of the most technical lifts there is, with a heavy weight, multiple times. CrossFit should challenge you in ways that might not make sense on the surface. Using these unorthodox methods is part of what leads to much greater fitness down the road. You are able to do things that others can’t, because you were willing to try things that others wouldn’t.
https://www.youtube.com/watch?v=fIJOE4sSSNs
Warm-up
A: Warm-up (No Measure)
3 Rounds
15 PVC Overhead squats
10 Hang snatch w/ Barbell
10 meter Broad jump
1 Wall climb
B: Warm-up (No Measure)
Snatch
7 reps @ 60% 1RM
5 reps @ 70%
3 reps @ 80%
1 rep @ 85%
Metcon
Metcon (Time)
3 Rounds For Time:
30 Wallballs @ 10/9′ w 20/14#
800 meter Bike
Choose 500 meter Row
One 400 meter Run
100 Double unders
7 Snatches @ 85% 1RM