Iron Grip CrossFit – CrossFit
Lots of heavy squat cleans. Move quickly, but try to make the last one look as good or better than the first one.
https://m.youtube.com/watch?v=EKRiW9Yt3Ps&feature=youtu.be
Warm-up
Warm-up (No Measure)
5m Bear crawl
10 MB cleans
5m Bear crawl
10 DB snatches
5m Bear crawl
5 Burpees
5m Bear crawl
20 Jumping jacks
10m Crab walk
15 Situps
10m Crab walk
30 second seated toe reach stretch
Skill
Squat clean
Points of performance
Metcon
Metcon (Time)
For time:
30 squat cleans @ 75% 1RM
No 1RM = 30 reps with moderate weight focusing on technique
Rx+ = 80% 1RM
Core: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Situps
Seconds Hollow hold
Rx+ =
GHD situps
Seconds GHD hold
(parallel to the ground)