CrossFit Iron Hammer – CrossFit
Warm-up
Warm-up (No Measure)
15 Calorie Bike
-then-
With an empty barbell, 1×8 reps of each:
BTN snatch grip strict press
BTN snatch grip push press
Paused overhead squat
Muscle snatch from the hip
Power snatch
With a light load, 2×3 reps of each:
Power snatch
BTN push press
Overhead squat
Snatch Balance
Squat snatch
Weightlifting
Hang Power Snatch
1×4 @65%
1×3 @70%
1×3 @75%
3×2 @80-90%
Metcon
Metcon (Time)
14 Min Time Cap
35 Deadlift 225/155
35 Bar Facing Burpees
100 Ft Dual DB Front Rack Lunge 50/35
35 Ring Dips