Over and Out

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

:30 Seconds

Lateral Hops Over PVC Pipe

Active Samson

PVC Pass Throughs

Air Squats

PVC Around the Worlds

Push-up to Down Dog

PVC Overhead Squats

Active Spidermans

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

(https://youtu.be/3olsIRhMivc)

3 Pausing Snatch Deadlifts

3 Pausing Power Snatches

3 Power Snatches

5 Tempo Overhead Squats (3 Seconds Down, 1 Second Up)

5 Overhead Squats

3 Snatch Balances

2 High Hang Squat Snatches

2 Hang Squat Snatches

2 Squat Snatches

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Weightlifting

With a 15 min running clock build to a heavy snatch complex. The first 5 minutes should be very light and hyper focused on mechanics. The last 10 min should be used for making bigger jumps and taking more rest between sets.

Snatch Complex

Build to a Heavy Complex:

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
This complex should be done unbroken, hold onto the bar for all three reps.

Metcon

Metcon (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Group Stretch

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