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Hammonasset CrossFit – CrossFit

Warm-up

200m Row

10 Slow Air Squats

Pigeon Pose (:30 Seconds Per Side)

200m Jog

10 Light DB Push Jerks

Squat Hold (:30 Seconds)

100m Row

5 Push-up to Down Dog

10 PVC Pass Throughs

100m Run

5 PVC Good Mornings

10 PVC Overhead Squats

Movement Prep

Power Snatch Movement Prep:

3 Snatch Grip Deadlifts (Bend)

3 Snatch High Pulls (Elbows Out)

5 Power Snatch Balances (Quick Turnover)

3 High Hang Power Snatches

3 Hang Power Snatches

Clean and Jerk Movement Prep:

3 Clean Grip Deadlifts

3 Clean High Pulls

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Strict Press

2 Push Press

2 Push Jerks

3 Clean and Jerks

Thruster Movement Prep:

3 Front Squat

3 Push Press

3 Thrusters

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Build to Workout Weight

Rehearsal

1 Round

100 Meter Run

3 Hang Power Snatches

3 Thrusters

3 Clean and Jerks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Hang Power Snatches (75/55)

200 Meter Run

15 Thrusters (75/55)

200 Meter Run

15 Clean and Jerks (75/55)

200 Meter Run
If unable to run, complete one of the following:

250/200 Meter Row

20/15 Calorie Schwinn Bike

Group Stretch

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