Monyay

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 7:

200 Meter Row

100’ Bear Crawl

10 PVC/Barbell Romanian Deadlifts

Mobility

Plate Calf/Ankle Stretch: 30-45 Seconds Each Side

Banded Hamstring Stretch: 30-45 Seconds Each Side

Movement Prep

Hang Power Clean Prep

Establish Grip and Foot Position

3 Dips

3 Dip and Shrugs

3 Dip, Shrug, Arms High and Outside

3 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Power Cleans

Deadlift Prep

Establish Bar and Foot Position

5 Bottom Half Deadlifts (Mid-shin to knee)

5 Top Half Deadlifts (Pockets to knee)

5 Deadlifts

Weightlifting

Deadlift (5-5-3-3-3-1+)

40%-45%-55%-70%-80%-90%

Metcon

Metcon (Time)

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Hang Power Cleans (135/95)

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