Hammonasset CrossFit – CrossFit
Warm-up
Partner Up!
1 Minute Each then Switch:
Partner A: Easy Row
Partner B: Active Spidermans
:45 Seconds Each then Switch:
Partner A: Moderate Row
Partner B: PVC Pass Throughs
:30 Seconds Each then Switch:
Partner A: Faster Row
Partner B: 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
Movement Prep
PVC or Barbell Burgener Warmup
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2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
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Build to Workout Weights
Metcon
Teams of 2, split reps evenly. The score on each AMRAP is burpee reps.
Metcon (AMRAP – Reps)
AMRAP 5:
30 Calorie Row
30 Power Snatches (95/65)
Max Lateral Barbell Burpees
Rest 5 Minutes
Metcon (AMRAP – Reps)
AMRAP 5:
30 Calorie Row
20 Power Snatches (115/80)
Max Lateral Barbell Burpees
Rest 5 Minutes
Metcon (AMRAP – Reps)
AMRAP 5:
30 Calorie Row
10 Power Snatches (135/95)
Max Lateral Barbell Burpees
