Play Ball

Announcements

HCF Holiday Party THIS FRIDAY! 5pm WOD, 6pm Party.
*Bring a toy donation as well as an appetizer or dessert*

Hammonasset CrossFit – CrossFit

Warm-up

1 min Row

30 Seconds each movement:

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Deadlifts

Active Samson

Squats to Medicine Ball

Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Child’s Pose on Box: 1 Minute

Medicine Ball Squat Hold: 1 Minute

Movement Prep

With No Foot Movement:

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

– – – – – – – – – – – – – – – – – – – – –

With Foot Movement:

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Weightlifting

15 mintues to build to a heavy set of 5 Power Snatches

Power Snatch (Build to heavy set of 5)

These should be touch and go reps with excellent technique taking priority over load.

Metcon

Metcon (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

Stretch/Mobility

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