Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Dynamic Movements
Running drills
PVC shoulder mobility
Burgener warmup
Weightlifting
Metcon (No Measure)
12 EMOM
1. 1 Snatch High Pull
2. 1 Snatch High Pull + 1 Power Snatch
3. 1 Snatch High Pull + 1 Power Snatch + 1 OH Squat
4. Full Snatch
Then
6 EMOM
4 Snatch grip DL building to 110% 1rm snatch weight
Snatch
not seperate-use for recording emom data
Snatch Grip Deadlift
not seperate-use for recording emom data
Metcon
Metcon (No Measure)
When weightlifting is done, rest 5 minutes-ish then complete:
6 minute run fast pace
2 minute run easy pace
4 minute fast
2 minute easy
2 minute fast
2 minute easy
*keep a running clock, coach will call out when to slow down/speed up
* use parking lot for running so you can hear coach
