CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

200m jog

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

Weightlifting

Snatch Work 2

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

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

3×3 Snatch Grip Push Press (Heavy)

Metcon

Metcon (Time)

60 Double Unders

3 Power Cleans 185/120

30 Wall Balls 20/14

6 Power Cleans 185/120

15 T2B

9 Power Cleans 185/120

15 T2B

6 Power Cleans 185/120

30 Wall Balls 20/14

3 Power Cleans 185/120

60 Double Unders

June 14, 2016

Chipper Up

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June 13, 2016

Fancy Nancy

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June 10, 2016

Dead On

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June 9, 2016

Get It

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