Wednesday 11042015

Excited about TeamIronGrip. Andrew, Dave you guys kick ass! Good people support good people. Thank you both for all your hard work brodas.
Excited about TeamIronGrip. Andrew, Dave you guys kick ass! Good people support good people. Thank you both for all your hard work and Coach Austin and the TVCnation for their support.  #ironwarriors

Looking for commited people who want to take their training to the next level. Join TeamIronGrip!!

BBGYMNASTICS:
1) 6×3 – Snatch from Hip @ 70-75%
2) Split Jerk – 6×3 @70% – Drop and reset to blocks each rep
*Speed and Technique is the goal for the split jerk, improve both and weight will not be an issue.

STRENGTH:
Back Squat – 8×3 @60%
*Controlled on the way down, explode on the way up.

METCON:
‘Nancy’
5 Rounds for time of:
400m Run
15 Overhead Squats (95/65)

INTERVAL WORK:
3 Rounds
20 Assault Bike calories
15 Burpees
Rest 2 minutes
3 Rounds
15 Assault Bike calories
10 Burpees
Rest 2 minutes
3 Rounds
10 Assault Bike calories
5 Burpees

GYMNASTICS WORK:
4 Rounds
50′ HS walk
15 Ring dips
*Not for time

 

www.temescalvalleycrossfit.com

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