CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 cal bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

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 (AMRAP – Rounds and Reps)

10 min

5 Power Cleans 165/110

10 T2B

15 Hand release pushups

100m run

June 8, 2016

Clean your Toes

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
June 7, 2016

Climb Up

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 7 (No […]
June 4, 2016

Partner Wod 6-4-16

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
June 3, 2016

Wall High Pull

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