Hammonasset CrossFit – CrossFit
Warm-up
2 Rounds
30 Seconds Each:
PVC Pass Throughs
Push-up to Down Dog
PVC Overhead Squats
Push-up to Down Dog
PVC V-Ups on Floor
Modified Barbell Warm-up
5 Snatch Grip Deadlifts
5 Hang Jump Shrugs
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
Movement Prep
Burpees:
3 Frog Hops
3 Burpees
Toes-to-Bar:
5 Scap Pull-ups
5 Kips Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Power Snatch:
5 Snatch Deadlifts
5 High Pulls
5 Power Snatches
1 Snatch Deadlift
1 High Pull
1 Power Snatch
Weightlifting
Snatch Complex
On the Minute x 8:
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch
Build to a moderate complex weight.
Metcon
Metcon (Time)
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Burpees
