Iron Grip CrossFit – CrossFit
Clean. Clean. Clean. All the same, but different.
https://www.youtube.com/watch?v=GVt4uQ0sDJE
https://www.youtube.com/watch?v=TjTEOme9fvw
https://www.youtube.com/watch?v=EKRiW9Yt3Ps
Warm-up
Warm-up (No Measure)
10 meter Spiderman crawl
10 meter Crab walk
10 meter Samson walk
10 meter Duck walk
20 meter Broad jumps
Skill
Hang squat clean
– points of performance
Weightlifting
Cleans Complex (3-3-3-3-3-3-3)
1 Power clean
1 Hang squat clean
1 Squat clean
1 full set of the complex equals 3 reps.
We’re doing 7 sets of the complex.
Increase weight each set.