Announcements
HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 min Row
30 Seconds each movement:
Medicine Ball Foot Taps
Active Spidermans
Medicine Ball Deadlifts
Active Samson
Squats to Medicine Ball
Push-up to Down Dog
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Child’s Pose on Box: 1 Minute
Medicine Ball Squat Hold: 1 Minute
Movement Prep
With No Foot Movement:
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
– – – – – – – – – – – – – – – – – – – – –
With Foot Movement:
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Weightlifting
15 mintues to build to a heavy set of 5 Power Snatches
Power Snatch (Build to heavy set of 5)
These should be touch and go reps with excellent technique taking priority over load.
Metcon
Metcon (Time)
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
