Tuesday

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

Dynamic Movements

Group- 2x:

5 Inch worms

2 Sets Push-up complex

5 DB Halo (each direction)

Weightlifting

Clean

record your weightlifting EMOM weight here. Record only last CLEAN

Not seperate.

Metcon (3 Rounds for weight)

E2M for 16 minutes

Sets 1-3: 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Cleans (60%)

Sets 4-6:1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Clean (70-75%)

Sets 7&8: 1 Clean Pull + 1 Clean @ 80-85%
Round 1 = weight used for sets 1-3

Round 2 = weight used for sets 4-6

Round 3= weight for set 7&8

Metcon

Metcon (Time)

Row 10 Calories

20 Pull ups (sub banded strict)

20 Thrusters 115/75

20 Pullups

Row 10 Calories

Finisher

10 V-ups

100 Hollow Hold Bounces (like pilates 100) https://www.youtube.com/watch?v=y5OCzl2yhB8

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