WED

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

6 mintues

100m run

10 Burpees

Dynamic Movements

3 Rounds (10 minutes)

A1: 1 Squat Clean plus 2 front squats- (stay light)

A2: Good Morning (light) x12

A3: 1-3 (optional:Legless) Rope Climb

Weightlifting

Front Squat

Metcon (Weight)

Every 2 minutes for 12 mintues

Sets 1-2: 3 reps @80-85%

Set 3 : 2 reps at 90

Set 4: 3 reps @80-85%

Set 5: 2 reps @ 90

Set 6: 1 rep @ 95-100

Metcon

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 6 minutes:

5 Power Cleans 155/115

Run 100m

2 Rope Climbs*

Run 100 m

THEN at end of 6 min AMRAP complete:

2 Rounds (not for time)

500m Row

100m Single Arm OH KB Carry (50 right, 50 Left)

*IF no rope is available, complete 4 tire flips or 6 strict pull-ups

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