GS- Cleans

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 – GS Strength & Conditioning

Warm-up

200m Run

Then group tabata warm-up (20/10 x8):

Jump Rope

Sit-ups

Jump Squats

Push-ups

Finish with another 200m Run

Skill

Teach PVC Hang Power Clean and review DB Push Press

Then

EMOM 6:

Odd: 3 PVC HPC + 10 Sit-ups

Even: 20-30 Jump Rope Singles

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in given amount of time:

3 DB Push Press

6 Burpees

12 Alt Lunges

200m Run

Game

Farmers & Lumberjacks

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