Hammonasset Conditioning + Fitness – CrossFit
Warm-up
500m row
Dynamic Movements
2 Rounds
100m run
10 straight leg sit up
5 DB strict press + 5 push press
Weightlifting
Squat Snatch
12 EMOM
1 Squat Snatch
*modify to power snatch (and record weight under Power Snatch) if not comfortable with squat
Power Snatch
Metcon
Metcon (Time)
10 Hang Power Snatch 95/65
20 Pull-ups
30 Push Press
40 KB Swings 53/35
50 Cal Row
40 KB Swings
30 Push Press
20 Pull-ups
10 Hang Power Snatch
