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)
