11-5-19


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

Categories: Wod

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