High Noon

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

PVC Pass Throughs

Push-up to Down Dog

Push-up Plank Hold (On Hands)

PVC Hang Power Snatches

Push-up to Down Dog

Alternating Bird Dogs

PVC Power Snatches

Push-up to Down Dog

Shoulder Taps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Power Snatch Balance

5 Snatch Grip Romanian Deadlifts

5 Front Squats

Mobility

3-Way Shoulder: 30 Seconds Each Position

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Pull-ups

5 Chest to Bar Pull-ups

Establish Hand Position

15 Second Push-up Plank Hold

5 Push-ups

5 Snatch Grip Push Press (Behind the Neck)

5 Hang Muscle Snatches

5 Muscle Snatches

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Weightlifting

Athletes will complete a set of 3 Power Snatches every minute for 12 minutes. Record heaviest set.

Power Snatch (Heavy Set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Power Snatches (95/65)

12 Push-ups

12 Chest to Bar Pull-ups

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