CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 6 (No Measure)

Row 250 m

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Weightlifting

Squat Clean (5×1 EMOM @70%)

Clean Pull (3×3 @85%)

% Based off 1 rep max clean

Deadlift (3(3+1) @80%)

Segmented Deadlift

below knee + Above Knee + all the way up

Floating Deadlift

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

July 19, 2017

Naughty Nancy

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Sit Up and Snatch

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July 18, 2017

on ramp

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July 17, 2017

Hanging with Cal

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