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 2

5×3 Low Hang Snatch (Start light work to heavy weight)

3x(3+3) Snatch Deadlift + Hang Snatch Pull (Heavy)

3×3 Snatch Grip Push Press (Heavy)

Metcon

Metcon (Time)

18 Clean & Jerk 135/95

20 Wall Balls 20/14

15 Clean & Jerk

20 Wall Balls

12 Clean & Jerk

20 Wall Balls

9 Clean & Jerk

20 Wall Balls

July 13, 2016

Clean Jerks and Balls

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
July 12, 2016

Belly Up Swing

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 5 (No […]
July 12, 2016

on ramp 7/12/16

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]
July 11, 2016

Two of a kind

CrossFit Iron Hammer – CrossFit Warm-up Warm up 1 (No […]