CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 plank walks

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Snatch Work

(7×1) 3 position Power Snatch (low to high) add weight to each set

(3×3) Snatch Pulls (heavy)

(3×3) Snatch Balance (Stay with a comfortable weight)

Metcon

Metcon (Time)

4 Rds

6 Hang Squat Cleans 155/105

12 Handstand Pushups

18 Cal Bike

August 2, 2016

Hang your head on the bike

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
August 2, 2016

8/2/16

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]
August 1, 2016

Pull Over Run

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]
July 30, 2016

Partner Wod 7-30-16

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 3 (No […]