Announcements
Gymnastics Clinic with Jess Dean: Sunday, February 17th at 10am.
Free to members, $20 drop in fee for non-members.
Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Group 300m Run
10 Alternating Box Step-ups
10 Scap Pull-ups
:30 sec Child’s Pose on Box
20 Jumping Jacks
10 Kip Swings
:30 sec Chest Stretch each side
10 Box Jumps (Step Down)
5 Push-up to Down Dog
:30 sec Box Supported Ankle Stretch
10 Ring Rows (or 5 Pull-ups)
10 PVC Good Mornings
:30 sec PVC Pass Throughs
Movement Prep
Review Box Jump Over & CTB Pull-up standards
Power Snatch Prep:
3 Hang Jump Shrugs
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
Break Into Teams and Build In Weight
Metcon
Metcon (Time)
Teams of 2
For Time (30 Minute Time Cap):
60 Power Snatches (75/55)
60 Box Jump Overs (24/20)
16 CTB Pull-ups
40 Power Snatches (95/65)
40 Box Jump Overs (24/20)
12 CTB Pull-ups
20 Power Snatches (115/80)
20 Box Jump Overs (24/20)
8 CTB Pull-ups
10 Power Snatches (135/95)
10 Box Jump Overs (24/20)
4 CTB Pull-ups
CTB Pull-up Substitutions:
Jumping CTB Pull-ups
Banded CTB Pull-ups
Chin Over Bar Pull-ups (double reps)
Ring Rows (double reps)
If not completed in 30 min time cap note total reps in the comment section.
