Hammonasset Conditioning + Fitness – CrossFit
Warm-up
3 sets
Bike/Row 15 Calories
10 Goblet Squats
100m Run
Then
Review Snatch https://www.youtube.com/watch?v=mWffzvDGeg4
Metcon
Metcon (Weight)
EMOM-ish for 10 minute (take more time on set 5-7 if needed)
Set 1: 6 (empty bar) Drop Snatch/Snatch balance
https://www.youtube.com/watch?v=EQrcCmgraa8
Set 2: 6 (empty bar) Drop Snatch/Snatch balance
Set 3-6: 2 Snatch (squat) @ 75%
Set 7: 1 Snatch (squat)@80%
record 80% or heaviest weight
Metcon (No Measure)
E2M for 18 minutes (3 sets each)
Set 1: 16 Front Rack Lunges 45/35
Set 2: 3 Wall Climbs
Set 3: 50m sprint
Weightlifting
Snatch
record weight from snatch emom
