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
1 Minute
PVC Straight Leg Swings*
Active Samsons
45 Seconds
PVC Pass Throughs
Mountain Climbers
30 Seconds
PVC Overhead Squats
Walkouts
*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings
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
Establish Hand Width
Establish Strong Upper Back
3 Hip Hinges (Pockets to Knees)
3 High Hang Jump Shrugs (From The Pockets)
3 Hang Jump Shrugs (Going From Knees to Pockets)
3 Hang High Pulls
Each Rep Starting at Mid Shin
3 Jump Shrugs
3 High Pulls
3 Power Snatches
Weightlifting
Build as desired. Record heaviest complex.
Snatch Complex
EMOM 10
1 Hang Power Snatch+1 Power Snatch
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women’s RX 55#
