Iron Grip CrossFit – CrossFit
Technique versus safety. This question comes up a lot when talking about CrossFit.
http://journal.crossfit.com/2012/11/tonypattalk.tpl
Warm-up
Warm-up (No Measure)
15 KB swings
15 Wallballs
10 KB swings
10 Wallballs
5 Snatches w/ 50% 1RM
3 Snatches w/ 60% 1RM
Weightlifting
Snatch (5-5-3-3-1-1-3-3-5-5)
EMOM:
5 @ 70% 1RM
3 @ 80%
1 @ 90%
Add 1 minute to rest between weight changes
Metcon
Metcon (AMRAP – Reps)
10 Minute AMRAP
60 meter Bear crawl
20 V-ups
30 Deadlift @ Bodyweight
20 V-ups
60 meter Bear crawl
Max reps Pullups
Rx+ =
1.25 bodyweight Deadlift
C2B Pullups