Snake Bite

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

30 Seconds:

PVC Hang High Pulls

Active Samson

PVC Hang Muscle Snatch

Air Squats

PVC Power Snatch Balances

Active Spidermans

PVC Squat Snatch Balances

Push-up to Down Dog

PVC Hang Squat Snatches

With Empty Barbell:

5 Hang High Pulls

5 Hang Muscle Snatch

5 Power Snatch Balances

5 Squat Snatch Balances

5 Hang Squat Snatches

Metcon

BURPEE MILE

Metcon (Time)

Cover 1 mile using Burpees only. You may jump forward as far as you want for each Burpee, but you may not walk forward at any point.
APRIL FOOLS! 😉

Finisher

100 Burpees for Time

HAHA

Mobility

PVC Pass Throughs: 30 Seconds

PVC Lat Stretch: 30 Seconds

PVC Overhead Squat Hold: 45 Seconds

Movement Prep

Chest-to-Bar:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Squat Snatch:

Establish Grip

.

3 Snatch Deadlifts

3 Hang High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

.

3 Snatch Balances (3 Inch Drop)

3 Snatch Balances (6 Inch Drop)

3 Snatch Balances (Full Depth Drop)

.

3 Sets:

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

Weightlifting

Give athletes 15 minutes to build to a moderate 3 position Squat Snatch

3 Position Squat Snatch

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Metcon

Snake Bite (Time)

21-15-9

Squat Snatch (95/65)

Chest-to-Bar Pull-ups

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