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 Complex (10 Min EMOM (work to a heavy set)
1- Squat Snatch
1- Hang Squat Snatch
Metcon
Metcon (Time)
4 Rds
100m DB Farmers Carry 50/35
14 Hand Release Pushups
7 Deadlift 275/185