Hammonasset Conditioning + Fitness – CrossFit


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 (

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


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


Scarface (Time)

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees