CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
300m Row
-then-
With an empty barbell, 1×8 reps 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:
Muscle snatch
Power snatch
Overhead squat
Squat snatch
Weightlifting
Squat Snatch
EMOM x 5 minutes
1 Power snatch + 1 squat snatch @ 60-70%
EMOM x 5 minutes
1 Power snatch + 1 squat snatch @ 70-75%
EMOM x 5 minutes
2 Squat snatch @ 80-85%
Metcon
Metcon (Time)
3 Rds (20 Min Time Cap)
20 Cal row
20 Wall balls 20/14
10 pull ups
-Rest 2 minutes-
3 Rds
20 Cal row
20 Wall balls 20/14
3 Bar muscle ups
Scaled-
16 Cal row
16 Wall balls 20/14
10 pull ups
-Rest 2 minutes-
3 Rds
16 Cal row
16 Wall balls 20/14
5 Burpee Pullups