Hammonasset Conditioning + Fitness – CrossFit
Warm-up
Every 45 Seconds x 9: (3 Rounds)
1st Station: Rower (Increasing Pace Each Round)
2nd Station: Straight Legged Inchworms
3rd: Rounds For Quality of 5 Deadlifts + 5 Hang Power Cleans
*Partners Rotating Through 3 Stations*
Mobility
Pigeon Pose + Wrist Stretch: 30 Seconds Each Side
Pigeon Pose + Lat Stretch: 30 Seconds Each Side
Movement Prep
Review Power Clean positions:
**1st Position:** Bar is sitting in the pockets high up on the body. Shoulders are slightly forward of the bar.
**2nd Position:** Bar is one inch above the knee with shoulders way out in front of the bar. The lats are working hard to press the bar against the lower thigh.
**3rd Position:** The bar is resting on the floor (or at mid-shin with no weight) right over the middle of the foot in the starting position of a typical power clean. Hips are set slightly above the knees while maintaining a flat back.
Metcon
Metcon (Weight)
Teams of 3:
12 Minutes to Build to a Heavy 3-Position Power Clean
*One barbell. Score is sum of all three weights. Rest 3 minutes before completing next Metcon.
Metcon
Metcon (AMRAP – Rounds)
Teams of 3:
AMRAP 15:
9/6 Calorie Row
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
*Waterfall style. Next partner can go once the rower has been cleared. Score is total *fully* completed rounds. Partial rounds do not count toward score.
