Hammonasset Conditioning + Fitness – CrossFit
Warm-up
100 Meter Run
**20 Seconds **
Push-up to Down Dog
Active Spidermans
Air Squats
100 Meter Run
**20 Seconds**
Good Mornings
Back Squats
Elbow Rotations
100 Meter Run
**20 Seconds **
Romanian Deadlifts
Hang Muscle Cleans
Strict Press
100 Meter Run
**20 Seconds**
Snatch Grip RDL’s
Hang High Pulls
Hang Muscle Snatches
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Snatch High Pulls
5 Power Snatches
5 Clean High Pulls
5 Push Jerks
5 Clean and Jerks
Metcon
Metcon (AMRAP – Reps)
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Score is total barbell reps completed.
One partner working at a time. Split meters on the running as well as reps on the barbell.
**1 Mile Run Subs **
2000/1600 Meter Row
160/115 Calorie Bike
**800 Meter Run Subs**
1000/800 Meter Row
40/30 Calorie Bike
**400 Meter Run Subs**
500/400 Meter Row
40/30 Calorie Bike
