Iron Grip CrossFit – CrossFit
The biggest part of the complex: those 3 push jerks. Your successful weight will likely be based off of your overhead positioning and strength, so keep that in mind when working up. The biggest thing to remember during the workout is that it is a sprint. The air squats are where you moderate your speed, then just get that barbell done. Happy Monday!
Weightlifting
1 Power Clean/2 Front Squats/3 Push Jerks (Build to Heavy Complex)
1 Power Clean
2 Front Squats
3 Push Jerks
Metcon
Fitness
F: Metcon (Time)
For Time:
10 Power Cleans (115/85)
50 Air Squats
10 Front Squats (115/85)
50 Air Squats
10 Push Jerks (115/85)
50 Air Squats
Performance
P: Metcon (Time)
For Time:
10 Power Cleans (135/95)
50 Air Squats
10 Front Squats (135/95)
50 Air Squats
10 Push Jerks (135/95)
50 Air Squats
Open
O: Metcon (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats