Thursday

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

Coach review then spend 8-10 minutes on movements

A1: Bend over Flys (15-10#DB) 4 x 5

A2: Strict Chin ups 4 x 5 (can do weighted if 5 is easy)

A3: 100m jog

Weightlifting

Push Jerk

Split Jerk

Metcon (Weight)

Every 2 minutes for 12 minutes (6 sets)

1 Jerk Dip + 1 Jerk (split or push) with pause in receiving position for 2 seconds. FOCUS ON FORM

* Note what type of jerk you performed and record weight under appropriate section

Jerk Dip https://www.youtube.com/watch?v=D8O2LUJ4xS4

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

8 Power Clean 115/75 (adv. 135/95)

8 Shoulder to Overhead

40 Double Under (80 singles)

THEN Rest 3 minutes and complete:

AMRAP 6, moderate intensity (no score)

500m Row

6 Front Squats (with above workout weight)

Stretch/Mobility

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