Swole

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Push-up to Down Dog

Medium Row

Mountain Climbers

Faster Row

Squat Jumps

Modified Barbell Warmup

5 Stiff Legged Dealfits

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press + Reach

Mobility

Front Rack Stretch: 1 Minute

Chest Stretch: 1 Minute

Movement Prep

Power Clean Prep:

Establish Receiving Position (*power clean, not power “lean”)

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

—————————-

Build to First Weight

5 Single Reps (With Good Reset: https://youtu.be/ZzQ5FBaC13U)

Build to Next Two Weights

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell Facing Burpees

15 Power Cleans (155/105)

15/12 Calorie Row

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell Facing Burpees

15 Power Cleans (135/95)

15/12 Calorie Row

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

15 Barbell-Facing Burpees

15 Power Cleans (115/85)

15/12 Calorie Row

Share