Announcements
HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run or Row
:30 Seconds
Lateral Hops Over PVC Pipe
Active Samson
PVC Pass Throughs
Air Squats
PVC Around the Worlds
Push-up to Down Dog
PVC Overhead Squats
Active Spidermans
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
(https://youtu.be/3olsIRhMivc)
3 Pausing Snatch Deadlifts
3 Pausing Power Snatches
3 Power Snatches
5 Tempo Overhead Squats (3 Seconds Down, 1 Second Up)
5 Overhead Squats
3 Snatch Balances
2 High Hang Squat Snatches
2 Hang Squat Snatches
2 Squat Snatches
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
Weightlifting
With a 15 min running clock build to a heavy snatch complex. The first 5 minutes should be very light and hyper focused on mechanics. The last 10 min should be used for making bigger jumps and taking more rest between sets.
Snatch Complex
Build to a Heavy Complex:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
This complex should be done unbroken, hold onto the bar for all three reps.
Metcon
Metcon (Time)
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
