8-30-19

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

Categories: Wod

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