Iron Grip CrossFit – CrossFit
The highest volume today is hidden in those AbMat sit-ups. Therefore, use those to set the pace for the rest of the workout. Your dumbbell weight should be based off of the hang clean and jerks, because ideally, those 30 should be close to if not completely unbroken. Moving to the goblet squats, finish strong and get back to those sit-ups. Slow is smooth, smooth is fast, folks. Let’s get to it.
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (35/20)
15 Dumbbell Goblet Squats (35/20)
Switch every 5 reps for the DB Hang Clean and Jerks
Open & Performance
OP: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)
Switch every 5 reps for the DB Hang Clean and Jerks