Mountain Man

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

300m Row

1 Minute:

Active Spidermans

PVC Pass Throughs

45 Seconds:

Active Samson

PVC Lat Stretch

30 Seconds:

Push-up to Down Dog

PVC Thrusters

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

Snatch Prep:

3 Snatch Grip Deadlifts

3 Snatch Pulls

3 Muscle Snatches

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Thruster Prep:

5 Front Squats

5 Push Press

5 Thrusters

Rehearsal

1 Round

5 Power Snatches

100 Meter Run

10 Thrusters

100 Meter Run

5 Power Snatches

*Build to Workout Weight*

1 Round

3 Power Snatches

100 Meter Run

6 Thrusters

100 Meter Run

3 Power Snatches

Metcon

Metcon (Time)

30 Power Snatches (75/55)

800 Meter Run

60 Thrusters (75/55)

800 Meter Run

30 Power Snatches (75/55)
If unable to run, complete one of the following:

80/56 Calorie Schwinn Bike

1000/800 Meter Row

Stretch/Mobility

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