Announcements
*Lurong Living will be at HCF Wednesday 8/15 from 4:30-6:30pm to provide information and samples of their products. Come to class or just stop in!
*HCF at the Surf Club this Wednesday 8/15! Join us after class, anytime after 6:30pm. BYO food, drinks and games.
Hammonasset Conditioning + Fitness – CrossFit
Dynamic Movements
200m row
10 goblet squats
10 hand release pushups
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch
12 EMOM
1 Squat Snatch
*modify to power snatch if not comfortable with squat
Metcon
Metcon (Time)
30 cal Row
30 KB swings 53/35
20 cal Row
20 KB
10 Cal
10 KB
