MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds

Lateral Hops Over Rope

Slow Air Squats

Easy Single Unders

Deep Side Lunges

Higher Single Unders

Spiderman Stretch

Double Dumbbell Warmup (With Light Set)

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Row

Mobility

Warm-up (No Measure)

Banded Walks: Length of the rig and back, both directions. 10 Squats at each end.

Dumbbell Ankle Stretch: 30 Seconds Each Side

Weightlifting

MobTown Clean Complex #1 (1,1,1-1,1-1,1,1-1,1)

1 Power Clean + 1 Hang Power Clean + 2 Jerks (any)

EMOM 10

Min 1-3: 55% of 1RM

Min 4-5: 65% of 1RM

Min 5-8: 75% of 1RM

Min 9-10: 80% of 1RM

Warm up to your 55% prior to beginning the EMOM. Use the closest weight, within 5 lbs, for the % of your 1RM Power Clean & Jerk. If you don’t have a 1RM challenge yourself a little but make smart jumps trying not to have any failed lifts until Mins 9 or 10. Focus on “Perfect Form” early with the lighter lifts and let it carry over as you get heavy!!

Have your weights nearby so you can quickly

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (55’s/35’s)

After Each Round: 30 Double Unders