Squeaky Wheel

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

2x:

5 Push-up to Down Dog

10 Walking Lunges

10 PVC Pass Throughs

10 Barbell Elbow Rotations (5 each side)

5 Barbell Shoulder Presses

25 DUs/50 Singles

Mobility

Front Rack Stretch – :45 Seconds

Wrist Stretch – :45 Seconds

Ankle Stretch – :30 Seconds Each Leg

(Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles)

Weightlifting

Review STO movements.

Every minute for 3 minutes:

Shoulder Press x 3

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Every minute for 3 minutes:

Push Press x 3

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Every minute for 3 minutes:

Push Jerk x 3

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Every 2 minutes for 6 mintues:

Split Jerk

Set 1: x3

Set 2: x2

Set 3: x1

**Build in weight on each set of each EMOM

Split Jerk (Heavy Single or 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders (120 Singles or 1 min DU practice)

20/15 Calorie Row

10 STO (125/85)

Stretch/Mobility

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