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CrossFit Iron Hammer – CrossFit

Warm-up

Olympic Warm-up 2 (Snatch) (No Measure)

400 Run, 500 M Row, or 20 Cal on Bike

Then complete :

3 Rounds:

5 x Pull-up / Ring Row

10 x Push-ups

15 x Air Squat

Snatch Complex I (above knee) – 5 reps each movement x 1 with PVC, x 1 with empty bar

Snatch Shrug

Snatch High Pull

Power Snatch

Behind Neck Push Press

OH Squat

Weightlifting

Squat Snatch (15 Min EMOM 5@70% 5@75% 5@80%)

Metcon

Metcon (Time)

5 Rds

7 Power Clean 165/115

9 Chest 2 Bar Pull-ups

300m Run

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

10 Plate OH Walking Lunge

10 Wall Ball Slams

10 KB Swings

Accessory Work

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min – AMRAP

200m Med Ball Run

12 Front Rack Lunge

40 Jump Rope

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

300m Jog

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

200m Jog

Metcon

Metcon (Time)

2 Rds

100 Air Squats

100 Burpees

100 Box Jumps 24/20

100 Thrusters 45/35

100 Calorie Row

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 13 (No Measure)

15 Calorie Bike

3 Sets:

8 Alternating Tall Kneeling KB Press (4/arm)

10 Goblet Squats (light)

14 Russian Twists

Weightlifting

Dumbbell Bench Press (4×12 Work to a heavy 12 rep)

12 Ring Rows btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 Wall Ball 20/14

6 DB Box Step Overs 50/35 24/20

2 Bar Muscle Ups

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

200m Row

6 Behind the Neck BB Press

6 Banded Squats (each leg)

Weightlifting

Push Press (5×4 (2 sec pause at top))

10 Band Pallof Press in Between Each Round

Metcon

Metcon (Time)

2 Rounds

10 Should Press (light)

15 Ring Rows

20 Hollow Rocks

15 Calorie Row

20 Wall Balls

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

Metcon

Cardio Test (Time)

1 Mile Run

Rest 2 Min

1000m Row

Rest 2 Min

800m Run

Rest 2 Min

800m Row

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 4 (No Measure)

500m Row or 600m Run

20 Sit-ups

10 Push-ups

20 Jumping Jacks

20 Air Squats

10 Ring rows

10 Iron Cross

10 Scorpions

Weightlifting

Squat Clean (15 Min EMOM 5@65% 5@70% 5@75%)

Metcon

Metcon (Time)

3 RDs

20 KB Swings 70/53

10 Lateral Burpee Over KB

300m Run

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

12 KB Front Rack Mosnter Walk

10 Side Plank with Rotation

12 Russian KB Swings

Weightlifting

Split Squat (4×6 (each leg))

2 Rope Pulls in Between Each Round

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min – AMRAP

6 Pull Ups

5 Burpees

4 Hang Power Cleans

3 Thrusters

Accessory Work

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

-then-

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 /leg

rest 90sec

Weightlifting

Split Jerk (15 Min Emom 5@65% 5@70% 5@75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

9 Power Clean 155/105

12 Pushups

9 Front Squat 155/105

12 Pull-ups

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

300m Row

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

Weightlifting

Squat Snatch (15 Min Emom 5@65% 5@70% 5@75%)

Metcon

Metcon (Time)

3 Rds

20 Single DB Hang Clean & Jerk 50/35

20 Med Ball Sit-ups 20/14

20 DB Goblet Squats 50/35

60 Double Unders