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 (Time)

30-20-10 reps for time:

Cal Row

Air Squats

AbMat Sit-ups

Push-ups

Pull-ups

January 9, 2017

Body weight

CrossFit Iron Hammer – CrossFit Warm-up Warmup 6 (No Measure) […]
January 7, 2017

Partner Wod 1-7-2017

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January 6, 2017

Killer 30

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January 5, 2017

01/05/17

CrossFit Iron Hammer – On Ramp Warm-up Warm-up (No Measure) […]