CrossFit Iron Hammer – CrossFit

Warm-up

Olympic Warm-up 2 (Snatch) (No Measure)

400 Run, 500 M Row, or 20 Cal on Bike

Then complete :

3 Rounds:

5 x Pull-up / Ring Row

10 x Push-ups

15 x Air Squat

Snatch Complex I (above knee) – 5 reps each movement x 1 with PVC, x 1 with empty bar

Snatch Shrug

Snatch High Pull

Power Snatch

Behind Neck Push Press

OH Squat

Weightlifting

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

Snatch Pull (3×3 @85% )

% based off 1 rep Snatch

Metcon

Metcon (Time)

5 Rds

5 Clusters 135/95

7 Box Jumps 30/24

9 Hand Release Push-ups

40 Double Unders
Scaled-

5 Clusters 95/65

7 Box Jumps 24/20

9 Hand Release Push-ups

120 Singles

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