Rocket Power

Iron Grip CrossFit – CrossFit

First we test your skill set, then we test your stamina and technique under fatigue. 21-15-9 is one of the most effective rep schemes in the world, and comine that with burpees you’re in for a world of fun. However, the technique slowly gets more difficult throughout the snatches/overhead squats, so pay attention to your pacing out the gate, don’t go too hot, and hang on at the end. Happy Monday, everybody!!

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Weightlifting

Snatch Complex (Build to a Heavy Complex)

Power Snatch + Overhead Squat + Squat Snatch

Metcon

Fitness

F: Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (95/65)

15 Lateral Barbell Burpees

15 Overhead Squats (95/65)

9 Lateral Barbell Burpees

9 Squat Snatches (95/65)

Open & Performance

OP: Rocket Power (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

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