Met Con Thursday

Announcements

Coach Matty is BACK !!
And so is our Tension Release !!
Starting May 15 until August … By appointment
Text him! … (774) 402-0813
Email him! … cfhmtensionrelease@gmail.com
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CrossFit Hammermill – CrossFit

WARM-UP

20:00

4 Rounds:

~ 1:00 Jump Rope

~ 10 Hollow Rocks

~ 10 yards Spiderman

Mobility … Utilize components of Athlete’s 12 … Roll, Ball, Activate Hips

@17:00 … Burgener Warm-up

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PRACTICE

@20 /15:00

Snatch Practice

~ Keep the weight at or below 50%

~ 5:00 … Warm-up

~ 10:00 … 3 OTM

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MET~CON

@40 /20:00

AMRAP … 8 min

Climbing Reps … +2 each round … 2, 4, 6, 8, etc.

Sprint x 10yards

SDLHP @75/95#

T2B

Complete the AMRAP8 … Rest 4:00 … Do it Again (from the beginning)

2 Scores … Round 1 & Round 2

Metcon (AMRAP – Rounds and Reps)

Round 1

Metcon (AMRAP – Rounds and Reps)

Round 2

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