Two Pairs

Iron Grip CrossFit – CrossFit

High repetition weightlifting has been almost totally unique to CrossFit until very recently. We tend to disregard the naysayers who claim this is a recipe for inury for two reasons…
1. The obvious reward for developing capacity in this domain (high-rep weightlifting) outweighs the potential risks.
2. We have yet to see any real evidence for claims of significant injury from high rep weightlifting.

We understand there is risk involved in moving external objects repetitively. We accept these risks because the alternative is to ignore a particular domain of fitness that has countless applications and demands in the real world.

So here we go…


Warm-up (No Measure)


5 Rounds – Row exactly 100 meters


1m = 1 Burpee

2m = 3 Burpees

3m = 5 Burpees

4m+ = 7 Burpees


Sumo Deadlift High Pull

-Points of Performance


Metcon (Time)

2 Rounds For Time:

40 Sumo deadlift high pull @ 75/55#

30 Thrusters @ 75/55#
Rx+ = 95/65

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