Hammonasset CrossFit – 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
