Friday

Hammonasset CrossFit – CrossFit

Warm-up

3 sets

Bike/Row 15 Calories

10 Goblet Squats

100m Run

Then

Review Snatch https://www.youtube.com/watch?v=mWffzvDGeg4

Metcon

Metcon (Weight)

EMOM-ish for 10 minute (take more time on set 5-7 if needed)

Set 1: 6 (empty bar) Drop Snatch/Snatch balance

https://www.youtube.com/watch?v=EQrcCmgraa8

Set 2: 6 (empty bar) Drop Snatch/Snatch balance

Set 3-6: 2 Snatch (squat) @ 75%

Set 7: 1 Snatch (squat)@80%

record 80% or heaviest weight

Metcon (No Measure)

E2M for 18 minutes (3 sets each)

Set 1: 16 Front Rack Lunges 45/35

Set 2: 3 Wall Climbs

Set 3: 50m sprint

Weightlifting

Snatch

record weight from snatch emom

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