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
Snatch EMOM (Every 1:30 for 12 Min Work to a heavy set )
1 Snatch Grip Deadlift
1 Snatch High Pull
1 Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
1,2,3,4,5,6,7…..
Hang Squat Clean 155/105
30 Double Unders