CrossFit Iron Hammer – CrossFit
Warm-up
Olympic Warm-up 2 (Snatch) (No Measure)
400 Run, 500 M Row, or 20 Cal on Bike
Then complete :
3 Rounds:
5 x Pull-up / Ring Row
10 x Push-ups
15 x Air Squat
Snatch Complex I (above knee) – 5 reps each movement x 1 with PVC, x 1 with empty bar
Snatch Shrug
Snatch High Pull
Power Snatch
Behind Neck Push Press
OH Squat
Weightlifting
Squat Snatch (15 Min EMOM 5@70% 5@75% 5@80%)
Metcon
Metcon (Time)
5 Rds
7 Power Clean 165/115
9 Chest 2 Bar Pull-ups
300m Run