CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

400m jog

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pullups

10 Pass throughs

10 Spider lunge

10 Groin stretch

200m jog

Weightlifting

Squat Clean (10 Min EMOM 5×1 @70% 5×1 @75%)

Clean Pull (1×3 @85% 2×3 @90%)

% based off 1 rep max clean

Deadlift (80% (3+1) 85% 2x(3+1)

Clean Grip

Segmented+Floating

% Based off 1 rep clean max

Back Squat (3×3 @65%)

3 second pause at the bottom of each rep

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

8 Push Press 115/75

8 Box Jump Overs 24/20

July 26, 2017

Push Over

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 9 (No […]
July 25, 2017

Clean Air

CrossFit Iron Hammer – CrossFit Warm-up Warm up 2 (No […]
July 24, 2017

Jacked Up

CrossFit Iron Hammer – CrossFit Warm-up Warm Up 8 (No […]
July 22, 2017

Day 23

CrossFit Iron Hammer – New You Challenge Warm-up Warmup 6 […]