Iron Grip CrossFit – CrossFit
We’ve practiced it constantly, now we get to apply it. That 1,000m row is a buy-in, and it can be so easy to blow out on it. Therefore, see the following 3 couplets as the gradual increase of pace. Start conservative on the row, stay smooth on the set of 30/15, stick with that pace for the set of 20/10, and then finish with all you’ve got on that last set of 10/5. Today’s gonna hurt but bygolly if it ain’t gonna be wonderful! Happy Hump Day everybody!
Fitness
F: Metcon (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (35/20)
15 Burpee Box Jumps Overs (24″/20″)
20 Dumbbell Snatches (35/20)
10 Burpee Box Jumps Overs(24″/20″)
10 Dumbbell Snatches (35/20)
5 Burpee Box Jumps Overs (24/20″)
Open & Performance
OP: Metcon (Time)
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps Overs (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps Overs (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps Overs (24/20″)