Tuesday 2/16/16

Get some #ironwarriors… send your photos/videos to trainirongrip@gmail.com. Much love from Poland these days. Thanks some much for following. please share the love so we can share with the rest of the world. Games.Crossfit.Open in 9 days!!!

BB WORK:
Hang Cleans – 5×1 work up to a heavy rep

STRENGTH:
Back Squat – 4X3@90%

METCON A:
30 Jumping Lunges
10 HSPU
10 Hang Power Cleans (155/105)
30 Jumping Lunges
20 HSPU
10 Hang Power Cleans (155/105)
30 Jumping lunges
30 HSPU
10 Hang Power Cleans (155/105)

METCON B:
3 minute AMRAP x4
3 Thrusters (100/70)
3 CTB Pull-ups
6 Thrusters (100/70)
6 CTB Pull-ups
9 Thrusters (100/70)
9 CTB Pull-ups
Rest 1 Minute between AMRAPs
The couplet continue as 3/3 6/6 9/9, it does not climb to 12/12 etc.

METCON C:
5 Rounds
14 KB Snatch (53/35)(7/arm)
rest 30 seconds
250m Row
rest 30 seconds

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