Thursday

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute Warm-Up

20 single jumps

with barbell:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 deadlifts

100 meter row/run

Metcon

Metcon (No Measure)

35 minute running clock

In 7 minutes complete:

5 Rounds

7 deadlifts

7 hang power cleans

7 shoulder to overhead

5 box jumps

-rest the rest of the time

at the 7 minute mark begin:

5 Rounds

6 deadlifts

6 hang power cleans

6 shoulder to overhead

5 box jumps

-rest the rest of the time

at the 14 minute mark begin:

5 Rounds

5 deadlifts

5 hang power cleans

5 shoulder to overhead

5 box jumps

-rest the rest of the time

at the 21 minute mark begin:

5 Rounds

4 deadlifts

4 hang power cleans

4 shoulder to overhead

5 box jumps

-rest the remaining time

at the 28 minute mark begin:

5 Rounds

3 deadlifts

3 hang power cleans

3 shoulder to overhead

5 box jumps
*start light and increase weight every 7 minutes

*goal is to complete the 5 rounds every 7 minutes earning rest

*if you do not want to rest, you can run or row the remaining time

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