MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Row
Push-up to Down Dog
Medium Row
Mountain Climbers
Faster Row
Squat Jumps
Modified Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Front Squats
5 Strict Press
Mobility
Warm-up (No Measure)
Front Rack Stretch: 1 Minute
Chest Stretch: 1 Minute
Weightlifting
2 Push Press + 1 Split Jerk (1-1-1-1-1-1-1)
From the rack complete 2 Push Press + 1 Split Jerk.
1st – Work on cycling the reps by absorbing the weight coming down with your legs and then driving back up!
2nd – Work on footwork and technique with your split jerk. Catch the Jerk in more of a lunge stance than with a straight rear leg.
Make smart jumps.
EMOM for 7 mins. Start light and use the first 2 sets as warm-ups then get under a moderately heavy load. Stay under 80% of 1 RM Push Press.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Row
Rest 5 Minutes
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Row
Rest 5 Minutes
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Row