CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
With an empty barbell, 1×10 reps of each:
BTN snatch grip strict press
BTN snatch grip push press
Paused overhead squat
Muscle snatch from the hip
Snatch balance
With a light load, 2×5 reps of each:
High hang power snatch
BTN push press
Overhead squat
Power snatch
Snatch balance
Weightlifting
Power Snatch
40 Seconds on : 1:20 off x 8 rounds
Max reps power snatch
Round 1+2: 70% max snatch
Round 3+4: 75% max snatch
Round 5+6: 80% max snatch
Round 7+8: 85% max snatch
Metcon
Metcon (Time)
12 Min Time Cap
21-15-9
Overhead squats 105/75lbs
HSPU
Then
5 Rounds of:
7 Overhead squats 135/95lbs
5 Strict HSPU
Scaled-
21-15-9
Overhead squats 75/55lbs
HSPU
Then
5 Rounds of:
7 Overhead squats 115/85lbs
1 Set of strict HSPU (or 5 Kipping HSPU)