Third rep’s the charm

Iron Grip CrossFit – CrossFit

The last of our 10 general physical skills is…
Accuracy = The ability to control movement in a given direction or at a given intensity. In CrossFit, this skill particularly applies to wallballs. We throw the ball in a given direction with a certain amount of force in order to hit a specified target. But accuracy also comes into play with movements like box jumps, and olympic lifting


Warm-up (No Measure)

3 Rounds

250 meter row

10 wallballs

Rd: 1 – spiderman crawl

Rd: 2 – crab walk

Rd: 3 – leg swings


Perform the following complex with a loaded barbell

Clean pull

Power clean

Hang squat clean

Push jerk

Split jerk


Clean and Jerk (3-3-3-3-3-3-3)

All reps for each set should be “touch and go.”

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