Friday 010116

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Happy New Year every one… I’m not huge on inspirational quotes, marketing ploys, gimmicks, etc. In the real world there isn’t much that can overcome good old-fashioned work and dedication, and a lot of what I program is based on that. So this year I would like us to create a motto for the upcoming season representing what we stand for, believe and feel for this new year ahead of us.

Be apart of Team IronGrip family. If you have any suggestions feel free to email, post, facebook, etc… As a crew we’ll discussed our options heading into the new year.

WOD:

BBGYMNASTICS:
Clean – 2 position Clean (High Hang/low hang below the knee) – AHAP
*The point is not to go heavy but to work proper positioning, foot work, and speed under the bar.

STRENGTH:
Front Squat: 5×3 @80-90% of your 1RM Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00)
Start @80% and move up if it feels fast. Whether you increase, stay the same, or decrease from a higher weight for the rest of them should be based on feel.

METCON A:
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
*The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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