Hammonasset Conditioning + Fitness – CrossFit
Warm-up
1 Minute
PVC Pass Throughs
5 Air Squats + 10 Mountain Climbers
45 Seconds
PVC Pass Throughs
Active Spidermans
30 Seconds
PVC Pass Throughs
Frog Hops (https://youtu.be/VoIEWe3UfCY)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Movement Prep
Burpee Prep:
5 Slow Bar Facing Burpees
Power Snatch Prep:
5 High Hang High Pulls
5 High Hang Muscle Snatches
5 High Hang Power Snatches
5 Power Snatches
Weightlifting
12 minutes to build to a heavy set of 5.
* Heavy set of 5 is unbroken, touch and go reps with no pause on the floor
* Make smaller weight jumps if necessary to maintain touch and go style
Power Snatch
Metcon
Scarface (Time)
6 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
