Double Date

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

PVC Pass Through

Easy Single Unders

45 Seconds

Moderate Row

Push-up to Down Dog

30 Seconds

Faster Row

PVC Overhead Squats

Double Unders or Attempts

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

Squat Therapy: 45 Seconds

Ankle Mobility with Barbell: 1 Minute

Squat Therapy: 45 Seconds (Re-test Squat Therapy)

Movement Prep

Hang Power Snatch Prep:

5 Hip Hinges (Pockets to Top of Knee)

2 High Hang Power Snatches

2 Hang Power Snatches

OH Squat Prep:

10 Slow PVC Waiter Overhead Squats (https://youtu.be/dKbJentq1ic)

5 Slow PVC Regular Overhead Squats

5 Pausing Barbell Overhead Squats (2 Seconds In Bottom)

Review Back Squat then move into weightlifting portion.

Weightlifting

Back Squat (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/25 Calorie Row

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