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)
