Iron Grip CrossFit – CrossFit
Starting out, the jumprope is the speed bump before the power snatches and burpee box jump overs. Meaning the time spent on the rope should be no more than two minutes, so scale accordingly. Coming into the two movements, picture the burpees as the “rest”. You shouldn’t take them so slow that you’re ACTUALLY resting, but instead flushing out the fatigue brought on by the snatches. Therefore, use those burpees to essentially de-load you from the snatches prior, then prime you for the snatches to come. And then repeat.
Metcon
PT 1: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
PT 2: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
PT 3: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)