Monday

Announcements

*Lurong Living will be at HCF Wednesday 8/15 from 4:30-6:30pm to provide information and samples of their products. Come to class or just stop in!
*HCF at the Surf Club this Wednesday 8/15! Join us after class, anytime after 6:30pm. BYO food, drinks and games.

Hammonasset CrossFit – CrossFit

Dynamic Movements

200m row

10 goblet squats

10 hand release pushups

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch

12 EMOM

1 Squat Snatch

*modify to power snatch if not comfortable with squat

Metcon

Metcon (Time)

30 cal Row

30 KB swings 53/35

20 cal Row

20 KB

10 Cal

10 KB

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