Hammonasset Conditioning + Fitness – CrossFit
Warm-up
30 Seconds
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees (Step Up & Down)
Air Squats
Front Rack Stretch
Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff Legged Deadlifts
5 Pausing Front Squats
Weightlifting
20 minutes to work through the two lifts
Pause Front Squat (Work to a heavy 2 reps)
Work from a rack and include a 2 second pause in the bottom
Hang Clean (Work to a heavy single rep)
These are Hang SQUAT Cleans that should be taken from the floor.
Metcon
Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees
