Hammonasset Conditioning + Fitness – CrossFit
Weightlifting
Warm-up
3 rounds
A1: Plated Burpees (35/15) 4 x 5
A2: TTB 4 x 5
A3: Back Extension 4 x 5
A4: 100m jog
Snatch
record weightlighting metcon here. This is not seperate.
Metcon (Weight)
E2MOM for 16 minutes
Set 1. 3 snatch grip DL + 3 Snatch Pull + 3 muscle snatch
Set 2. 3 Push Press + 3 OH Squats
Set 3: 3 High Hang Snatch + 3 Hang snatch
Set 4: 1-2 squat snatch
Set 5: 2 Power Snatch + 2 OH Squats (no more than 60%)
Set 6: 1 squat snatch + 1 OH squat (no more than 70%)
Set 7: 1 snatch (80%)
Set 8: 1 snatch (80%)
*work technique-not meant to be heavy No struggling. Nice clean movements
* record last snatch
Metcon
Metcon (Time)
3 rounds
Run 400m
20 Burpees
8 HSPU (20 HRPU)
Rest 3 minutes
* include rest time in your score (time)
