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
Hang Snatch (15 Min work to a heavy 1 rep)
Metcon
Metcon (Time)
4 Rds
16 Front Rack Lunge 95/65
12 V-Ups
100m Farmers Carry 53/35
8 Z-Press 95/65