Iron Grip CrossFit – CrossFit
The dreaded thruster. It’s a movement that most of us love to hate, but it’ll do amazing things for your fitness.
https://www.youtube.com/watch?v=yt7LZeuLYI8
And then there’s the burpee pullup…
https://www.youtube.com/watch?v=RWysgOhr0vM
Warm-up
Warm-up (No Measure)
2 Rounds
250 meter Row
6 Turkish get up (3 each side)
3 DB manmaker
Skill
Thruster points of performance
– Bar resting on shoulders during the squat
– full extension out of squat to press
Burpee pullup points of performance
-Foot placement
– Grip style
– Transition jump to pull
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
50 Deadlift @ 135/95
40 V-ups
30 Thrusters @ 115/85
20 Burpee pullups
10 Snatches @ 95/65
Each person is allowed only one bar. You must make weight changes yourself.