Wednesday

Hammonasset CrossFit – CrossFit

Warm-up

Dynamic Movements

Running drills

PVC shoulder mobility

Burgener warmup

Weightlifting

Metcon (No Measure)

12 EMOM

1. 1 Snatch High Pull

2. 1 Snatch High Pull + 1 Power Snatch

3. 1 Snatch High Pull + 1 Power Snatch + 1 OH Squat

4. Full Snatch

Then

6 EMOM

4 Snatch grip DL building to 110% 1rm snatch weight

Snatch

not seperate-use for recording emom data

Snatch Grip Deadlift

not seperate-use for recording emom data

Metcon

Metcon (No Measure)

When weightlifting is done, rest 5 minutes-ish then complete:

6 minute run fast pace

2 minute run easy pace

4 minute fast

2 minute easy

2 minute fast

2 minute easy

*keep a running clock, coach will call out when to slow down/speed up

* use parking lot for running so you can hear coach

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