Destiny’s Child

Hammonasset CrossFit – CrossFit

Warm-up

2 min Row/Run/Bike

30 Seconds:

Active Spidermans

Box Step-ups

Active Samson

Box Step-ups

Air Squats

Box Step-ups

2 Rounds

30 Seconds:

PVC Overhead Squats

PVC Sotts Press

Snatch Barbell Warmup

5 Stiff Legged Snatch Grip Deadlifts

5 Hang Muscle Snatches

5 Overhead Squats

Mobility

Child’s Pose on Box: 1 Minute

Ankle Stretch Off Box: 30 Seconds Each Leg

Barbell Ankle Stretch: 1 Minute

Movement Prep

Box Overs:

4 Box Jump Overs (Shorter Box)

4 Box Jump Overs (Workout Height)

Power Snatch:

5 Pausing Snatch Deadlifts (1 Second Pause at Knee and Pockets)

5 Snatch High Pulls

10 Second Receiving Position Hold

5 Pausing Power Snatches (3 Seconds in Receiving Position)

5 Power Snatches

Burpees:

4 Lateral Barbell Burpees

OH Squat:

5 Pausing Overhead Squats (2 Seconds in Bottom)

5 Overhead Squats

Weightlifting

* 15 minutes to build to a heavy set of 3 Overhead Squats off the rack

* Focus on a solid push jerk out of the back rack to start each set

* At the heavier loads, drop weight in front instead of bringing the bar to the back rack

* Buddies can help with getting the bar back up into the rack if needed

Overhead Squat (Build to a heavy set of 3)

Metcon

Metcon (Time)

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24″/20″)

Directly Into…

15-12-9:

Overhead Squats (95/65)

Lateral Barbell Burpees

Stretch/Mobility

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