Monday

Hammonasset CrossFit – CrossFit

Weightlifting

Warm-up

3 rounds

A1: Plated Burpees (35/15) 4 x 5

A2: TTB 4 x 5

A3: Back Extension 4 x 5

A4: 100m jog

Snatch

record weightlighting metcon here. This is not seperate.

Metcon (Weight)

E2MOM for 16 minutes

Set 1. 3 snatch grip DL + 3 Snatch Pull + 3 muscle snatch

Set 2. 3 Push Press + 3 OH Squats

Set 3: 3 High Hang Snatch + 3 Hang snatch

Set 4: 1-2 squat snatch

Set 5: 2 Power Snatch + 2 OH Squats (no more than 60%)

Set 6: 1 squat snatch + 1 OH squat (no more than 70%)

Set 7: 1 snatch (80%)

Set 8: 1 snatch (80%)

*work technique-not meant to be heavy No struggling. Nice clean movements

* record last snatch

Metcon

Metcon (Time)

3 rounds

Run 400m

20 Burpees

8 HSPU (20 HRPU)

Rest 3 minutes

* include rest time in your score (time)

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