Announcements
Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
300m Run/Row
:30 Seconds *Using 10# Plate*
Forward Jumps to Plate
Active Samson
Lateral Jumps Over Plate
Active Spidermans
In and Out Jumps to Plate
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
:30 second Wall Supported Ankle Stretch (each leg)
:45 second Lying Front Rack Stretch
Tabata Core
Tabata (No Measure)
Supermans
Sit-ups
Movement Prep
Establish Strong Upper Back
5 Deadlifts
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
*Build to workout weight*
Metcon
Metcon (AMRAP – Reps)
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
RX: 155/105
