Girl Power

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

300m Row

2x:

10 Air Squats

5 Push-up to Down Dog

10 Scap Pull-ups

5 Band Pull-Apart + Band Pass Through

10 Kip Swings

5 Ring Rows

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

Banded Lat Stretch (off rig): 45 Seconds Each Side

Banded Chest Stretch (off rig): 45 Seconds Each Side

Movement Prep

Power Snatch Prep:

3 Snatch Grip Deadlifts

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Review Bench Press

Weightlifting

Bench Press (5-5-3-3-3-3+)

40%-45%-55%-65%-75%-85%

Bench Press (AMRAP @65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21/15 Calorie Row

3 Rounds of “Cindy”*

10 Power Snatches (110/75)

*”Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats
Pull-up Substitutions:

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Push-up Substitutions:

Push-ups to Box / Bench / Bar in Rack

Stretch/Mobility

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