11-25-19


CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

300m Row

-then-

With an empty barbell, 1×8reps of each:

BTN snatch grip strict press

BTN snatch grip push press

Paused overhead squat

Muscle snatch from the hip

Power snatch

With a light load, 2×3 reps of each:

Power snatch

BTN push press

Paused overhead squat

Weightlifting

Power Snatch

2 Reps for 15 Min EMOM

* Start moderately heavy and increase the loads every 3-5 rounds if it’s feeling good. Do the reps as 2 quick singles. You should not build heavier than 85-90% of your power snatch max.

Metcon

Metcon (Time)

1,000 Meter Row

Directly into:

30 DB Snatches, 15 Burpee Box Jump Overs

20 DB Snatches, 10 Burpee Box Jump Overs

10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35

Box – 24″/20″

Categories: Wod

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»