CrossFit Iron Hammer – CrossFit

Warm-up

Olympic Warm-up 1 (Clean) (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 squat

Then:

Spider-man Lunge with 10 hip circles in each direction on each leg

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

Clean Pull (jump shrug)

Power Clean

Front Squat

Strict Press

RDL
Snatch Complex instead of Clean

Weightlifting

Snatch Work 3 (% based off 1 rep max )

5 sets of (1+1+1) high hang, hang, squat snatch 40% 50% 60% 70% 80%

Snatch balance 5×5

Metcon

Fran (Time)

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

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