Isabel

Hammonasset Conditioning + Fitness – CrossFit

Warm-up

500m Row

20 Seconds

Active Spidermans

Push-up to Down Dog

Active Samson

Straight Legged Inchworms

Air Squats with Arms Overhead

30 Seconds

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Pass Throughs (More Narrow)

PVC Snatch Warmup

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Barbell Snatch Warmup

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

5 “No Feet” Power Snatches

5 Power Snatch + Overhead Squats

5 Power Snatches

Weightlifting

Spend 15 minutes to build to a heavy single.

Power Snatch

Metcon

Metcon (Time)

30 Power Snatches (135/95)

Group Stretch

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