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
1 Minute Row
8 Active Spidermans
10 Scap Pull-ups
:30 sec Child’s Pose
1 Minute Row
8 Active Samson + Air Squat at Top
5 Kip Swings
:30 sec Up Dog
1 min Row
5 Push-up to Down Dog
3 Knees to Chest + 3 Toes to Bar
:30 sec Wrist Stretch
Barbell Warm-up:
10 Second Clean Receiving Position Hold
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
10 Second Jerk Receiving Position Hold
4 Push Jerks
3 Clean and Jerks
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weights
Metcon
Metcon (AMRAP – Reps)
In Teams of 2
3 Rounds:
50 Calorie Row
30 Toes to Bar
In Time Remaining:
30 Clean and Jerks (75/55)
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Cleans and Jerks (165/115)
30 min time cap
Score = total reps on the Clean and Jerks. If teams finish mark 180 reps as score and write time in the notes.
