Hammonasset Conditioning + Fitness – CrossFit
Warm-up
2 Rounds:
250m Row
10 PVC Pass Throughs
10 Light DB Push Presses
10 Easy PVC Thrusters
10 PVC Power Snatch + Overhead Squat
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
Movement Prep
Thruster Prep:
5 Pausing Front Squat
5 Push Press
5 Thrusters
Power Snatch Prep:
5 Snatch Grip Deadlifts
2 High Hang Power Snatch
2 Hang Power Snatch
2 Power Snatches
*Build to All Weights*
Metcon
Metcon (Time)
For Time (30 Minute Cap):
20/15 Calorie Row
25 Power Snatches (65/45)
25 Thrusters
20/15 Calorie Row
20 Power Snatches (75/55)
20 Thrusters
20/15 Calorie Row
15 Power Snatches (95/65)
15 Thrusters
20/15 Calorie Row
10 Power Snatches (115/80)
10 Thrusters
20/15 Calorie Row
5 Power Snatches (135/95)
5 Thrusters
