6-12-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 RDs

250m Row

50 Ft Front Rack KB Carry

10 Pushups

Weightlifting

Squat Clean (5 Min EMOM 5@75%)

Clean Pull (3×3 @90% of 1 rep max )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Lateral Burpee Over Bar

35 Double Unders

10 Deadlift 225/155

6/11/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

40 Jump Rope

50m Front Rack KB Carry

6 Single Leg Step Ups

Weightlifting

Split Squat (RNT – Front Foot Elevated) (4×6 )

30 Second Ring Plank in Between Each Set

Metcon

Metcon (Time)

3 Rounds

20 Calorie Row

15 Wall Balls

10 Burpee Over Rower

6-11-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets:

2 Turkish Get Up R

4 Single Arm KB Press R

2 Turkish Get Up L

4 Single Arm KB Press L

Rest 15sec

5m Tall Plank Lateral Walk/side

Rest 15sec

6 Cross Body Single Leg RDL 3leg

rest 90sec

Weightlifting

Split Jerk (10 Min EMOM 5@80% 5@85%)

Metcon

Metcon (Time)

8 Rds (25 Min Time Cap)

10 Thrusters 95/65

12/10 Calorie Row

200m Run

6-10-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up – 3 Sets Not for Time

A1. Jump rope Single Unders 60sec

rest 30sec

A2. Dual KB Front Rack Walk; 15m forward/15m reverse

rest 30sec

A3. Single Leg Box Step Up 4-6/leg

rest 30sec

A4. Straight Legged Russian Kettlebell Swings; 12reps moderate load

Weightlifting

Split Squat (RNT – Front Foot Elevated) (5×8 Work to a heavy 8 rep)

Suitcase Split Squat

10 Reverse Fly on Crossover Symmetry bands btw sets

Metcon

Metcon (Time)

5 Rds

10 Clean & Jerk 155/105

10 Toes 2 Bar

6/8/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

2 Turkish Get Ups

50m Bear Crawl

10 Single Leg RDL

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min – AMRAP

400m Run

18 Partner Ab Mat Sit Ups

14 Thrusters

12 SDLHP

6 Synchro Burpees

6-8-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

300m Row or 400m Run

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

10 Calorie Bike

Metcon

Metcon (Time)

Teams of 3

1 Mile Med Ball RUn 20/14

150/120 Calorie Row

100 Hang Power Cleans 135/95

80 Front Squats

60 Squat Cleans

6-7-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

300m Run

Then

2 Rds

8 Pushup to Side Plank

Squatted Side Walk 25ft both ways

10 PVC Good Morings

-Then-

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Weightlifting

Squat Snatch (10 Min EMOM 5@85% 5@90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

200m Run

1 Rope Climb

20 Wall Ball 20/14

3 Bar Muscle Up
Scaled Options:

1 Rope Climb or 1 Rope Pull

Bar Muscle Up = Burpee Pull-ups (same reps)

6/6/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

10 Mins – Easy Pace

50 Jump Rope or 150m Row

5 Seated Box Jumps

7 Wall Balls

9 Ab Mat Sit Ups

Weightlifting

Power Clean (5×3)

10 Reverse Chest Fly (Crossover Symmetry)

EMOM

Metcon (No Measure)

20 Min – EMOM

Min 1: 8 Calorie Bike

Min 2: 30 Second High Plank

Min 3: 10 Dual DB Curl & Press

Min 4: 12 DB Suitcase Rev Lunge

6-6-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

350m Row

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pull-ups/Ring Rows

10 Pass throughs

10 Spider lunge

100m Row Sprint

Weightlifting

Squat Clean (15 Min EMOM 5@80% 5@85% 5@90%)

Metcon

Metcon (Time)

3-9-15-21-15-9-3

Deadlift 155/105

Burpee Box Jump 24/20

6-5-19

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

300m Run

Then

20 Jumping Jacks

Lunge w/ rotation x5 e/s

Side lunge x5 e/s

Spider-Man Lunge x30 sec e/s

Push up to side plank x10 e/s

20 air squats

5 Strict Pullups or 8 Ring Rows

Weightlifting

Push Press (7-5-3-3-3 Work to a heavy 3 rep)

14 Low Plank March btw sets

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Skill Work

Metcon (No Measure)

Mobility Work, cool down