Inner Tube

Hammonasset Conditioning + Fitness – 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

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