Iron Grip CrossFit – CrossFit
Here is a demo video of the clean
https://m.youtube.com/watch?v=EKRiW9Yt3Ps
Here is video of a clean ladder event at the CrossFit Games
https://m.youtube.com/watch?v=ozYKEHerKCQ
Warm-up
Warm-up (No Measure)
10 MB deadlifts
10 MB shrugs
10 MB drop squats
10 MB cleans
10 Barbell cleans
Weightlifting
Clean (EMOM: 10 Minutes)
1 rep every minute on the minute @ 90% 1 RM
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 pullups
10 burpees
Rx+ = 20/15# vest