Grace

Hammonasset CrossFit – CrossFit

Warm-up

Teams of 2

AMRAP 7:

5 Plate Ground to Overhead

25’ Overhead Walking Lunge

10 Plate Hops

25’ Overhead Walking Lunge

*Completed with 25/15# Plate*

*When Not Working, Choose One:*

Active Spidermans

Active Samson

Push-up to Down Dog

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Hang Power Cleans

5 Front Squats

Mobility

Banded Lat Stretch: 45 Seconds Each Side

Banded Triceps Stretch: 45 Seconds Each Side

Movement Prep

Power Clean Prep:

*With Toes on Tape Line: *

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

5 Pausing Power Cleans

5 Power Cleans

Push Jerk Prep:

3 Strict Press

3 Push Press

3 Push Jerks

5 Pausing Push Jerks (Pause in Dip & Catch)

.

5 Pausing Clean and Jerks (Pause in Catch of Clean & Catch of Jerk)

Weightlifting

15 minutes to build to a heavy Power Clean + Jerk.

Clean and Jerk

*First 5 Minutes: Very Light

* Second 5 Minutes: Moderate Weights

* Last 5 Minutes: Heavy Attempts

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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