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
Power Snatch (7×3 Work up to 85-90% of 1 rep Max (quick singles))
15 Weighted Hollow Rocks (plate) btw sets
Scaled- Work Hollow Rock Postion 8-12 reps (not weighted)
Metcon
Metcon (Time)
(14 Min Time Cap)
21-15-9
Push Jerk 155/105
Bar Facing Burpees
Toes 2 Bar