Yes

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Front Rack Stretch

Moderate Row

Active Samson

Pigeon Pose + Wrist Stretch (Right Side)

Faster Row

Air Squats

Pigeon Pose + Wrist Stretch (Left Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

(https://youtu.be/ZTEQbmVYDjM)

2 High Hang Flat Footed Clean Pulls

2 Hang Flat Footed Clean Pulls

2 Flat Footed Clean Pulls

– – – – – – – – – – – – – –

2 High Hang Flat Footed Power Cleans

2 Hang Flat Footed Power Cleans

2 Flat Footed Power Cleans

– – – – – – – – – – – – – –

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Weightlifting

Every 2 min for 12 mintues:

Squat Clean Complex

*May build every round or every other round.

Squat Clean Complex

Build to a Heavy 3-Position Squat Clean:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
Must hold onto the bar until all three reps are completed unbroken.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Calorie Row

9 Power Cleans (95/65)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Calorie Row

7 Hang Squat Cleans (115/80)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Calorie Row

5 Squat Cleans (135/95)

Group Stretch

Share