Hammonasset Conditioning + Fitness – CrossFit
Warm-up
40 Seconds
PVC Pass Throughs
Active Spiderman
PVC Power Snatches
Active Divebombers
PVC Power Snatch + Overhead Squat
Push-up to Down Dog
Snatch Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Movement Prep
3 PVC Power Snatches
3 PVC Power Snatches + Overhead Squat
3 PVC Power Snatch + Overhead Squat + 3 Squat Snatches
3 Barbell Power Snatches
3 Barbell Power Snatches + Overhead Squats
3 Barbell Power Snatch + Overhead Squats + 3 Squat Snatches
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
Snatch Complex
Build to a Heavy Complex:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
Weightlifting
Metcon
Metcon (Time)
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)
