Hammonasset CrossFit – MS Strength & Conditioning
Warm-up
500m Row
10 Wall Balls
10 Burpees
Then:
100m Run repeats 4x (1:1 rest)
Dynamic Movements
2 Rounds
Dynamic 90’s x5 each side
Inchworms w/pushup x5
10 meter Crab Walks
Weightlifting
Review/Teach Power Clean
Superset
A1: Power Clean
A2: V-ups/Tuck-ups
Power Clean (5-5-5-3-3-3)
Use first 2-3 sets as warm-up, then 3×3 working sets. Build to a moderately heavy set of 3 with GOOD form.
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 DB Hang Power Cleans (light)
15 Ball Slams
20 Double Unders (40 Singles)
Focus is SPEED, so keep moving!
Game
Sharks & Minnows
