CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 8 (No Measure)

15 cal bike

40 single unders

10 pushups

20 air squats

10 abmat situps

20 walking lunges

10 iron cross

10 scorpion

100m jog

Weightlifting

Squat Snatch (10 Min EMOM (5@70%)+(5@75%))

Snatch Pull (1×3 @85% 2×3 @90%)

% based off 1 rep Snatch Max

Snatch Grip Deadlift (1x(3+1)@85% 2x(3+1)@90%)

Floor+ below knee+ above knee+ all the way up

Floating deadlift

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

July 24, 2017

Jacked Up

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]
July 22, 2017

Day 23

CrossFit Iron Hammer – New You Challenge Warm-up Warmup 6 […]
July 22, 2017

partner wod 7-22-17

CrossFit Iron Hammer – CrossFit Metcon Metcon (Time) 400m Med […]
July 21, 2017

Day 22

CrossFit Iron Hammer – New You Challenge Warm-up Warm Up […]