Iron Grip CrossFit – CrossFit
Before we work our way into that 15 minute AMRAP, we’ll isolate the technique of the power clean. Pauses are the best way to improve technique without losing the sense of the movement. We don’t need to get huge numbers, all we need is to build proficiency in the positions. Then when we get that heart rate up during that AMRAP, we can continue to hold that good position. So for today, make the workout about the cleans, then have some fun with the jumprope and burpees, because how is that not fun?!
Weightlifting
2 Second Pause (Knee & Catch) Power Clean (Build to Heavy Set of 2)
2 Second Pause at Knee
2 Second Pause in Catch
Metcon
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
45 Single Unders
10 Power Cleans (115/85)
45 Single Unders
10 Lateral Barbell Burpees
Performance
P: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (135/95)
30 Double Unders
10 Lateral Barbell Burpees
Open
O: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees