Hammonasset CrossFit – 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
