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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch Complex (10 Min EMOM )

1- Snatch High Pull

1- Power Snatch

2- Squat Snatch
Work to a challenging weight

Keep form tight

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

15 Air Squats

7 Hang Squat Snatch 135/95

3 Strict Pull-ups
Scaled Option 1-

15 Air Squats

7 Hang Squat Snatch 95/65

8 Ring Rows

Scaled Option 2-

10 Air Squats

10 Hang Power Snatch

10 Ring Rows

February 8, 2018

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