Iron Grip CrossFit – CrossFit
We can lift more than just a barbell. We can lift oddly shaped objects too. And we can do it many times.
https://www.youtube.com/watch?v=-nk0GqeSTJs
https://www.youtube.com/watch?v=3r_7-hGCHhk
https://www.youtube.com/watch?v=gqUSuYd21rI
Warm-up
Warm-up (No Measure)
40 meter Samson walk
250 meter Row
-THEN-
3 sets
50 meter Sprint
walk back
Skill
Medicine Ball Clean Drills
-Deadlift shrug (straight arms)
– Clean drop w/ partner
– Shrug and drop on the wall
-Snatch and drop on the wall
– MB clean to wallball
Metcon
Metcon (Time)
For time:
50 Medicine Ball Snatches @ 20/14#
50 Medicine Ball Cleans
50 Wallballs
Rx+ = 30/20#