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 (5 Min EMOM 1@80%)
Front Squat (2×3 @80% of Hang Snatch Max )
5 sec hold at the bottom of each rep
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
30 Abmat Sit-ups
20 Alternating DB Snatch 50/35
10 Burpee Over DB