Hammonasset Conditioning + Fitness – CrossFit
Warm-up
500m Row
Dynamic Movements
Group- 2x:
5 Inch worms
2 Sets Push-up complex
5 DB Halo (each direction)
Weightlifting
Clean
record your weightlifting EMOM weight here. Record only last CLEAN
Not seperate.
Metcon (3 Rounds for weight)
E2M for 16 minutes
Sets 1-3: 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Cleans (60%)
Sets 4-6:1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Clean (70-75%)
Sets 7&8: 1 Clean Pull + 1 Clean @ 80-85%
Round 1 = weight used for sets 1-3
Round 2 = weight used for sets 4-6
Round 3= weight for set 7&8
Metcon
Metcon (Time)
Row 10 Calories
20 Pull ups (sub banded strict)
20 Thrusters 115/75
20 Pullups
Row 10 Calories
Finisher
10 V-ups
100 Hollow Hold Bounces (like pilates 100) https://www.youtube.com/watch?v=y5OCzl2yhB8
