MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds each
Jumping Jacks
Air Squats
PVC Pass Throughs
Lateral Hops Over PVC
Samson Stretch
PVC Overhead Squats
Reverse Lunges
Spidermans
Narrow PVC Pass Throughs
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Weightlifting
3 Position Power Snatch (15 mins. to build to a moderate complex)
1 Power Snatch from the pocket + 1 Power Snatch from the knees + 1 Power Snatch from the ground.
This is more about technique than Strength.
Metcon
Metcon (Time)
For Time:
50 Box Jump Overs (24/20)
40 Toes to Bar
30 Power Snatches (115/80)
20 Pull-ups
10 HSPU