MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
PVC Hang High Pulls
Active Samson
PVC Hang Muscle Snatch
Air Squats
PVC Power Snatch Balances
Active Spidermans
PVC Squat Snatch Balances
Push-up to Down Dog
PVC Hang Squat Snatches
With Empty Barbell
5 Hang High Pulls
5 Hang Muscle Snatch
5 Power Snatch Balances
5 Squat Snatch Balances
5 Hang Squat Snatches
Mobility
Warm-up (No Measure)
PVC Pass Throughs: 30 Seconds
PVC Lat Stretch: 30 Seconds
PVC Overhead Squat Hold: 45 Seconds
Weightlifting
Back Squat (10-10-10-10-10)
Every 3 mins for 5 sets complete 10 Back Squats and 12 OH Walking Lunges (45/25). Start at 45-50% of your 1 RM and add weight each time. Each step counts, do 6 with each leg.
Metcon
COMP: Metcon (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
Metcon
FIT: Metcon (Time)
15-12-9:
Power Snatch (75/55)
Overhead Squat (75/55)
Pull-Ups
Extended Work
Hollow Rocks Hold (No Measure)
Accumulate 2 mins in as few sets as possible.
Bench Press (5-5-5-5-5)
Complete 5 sets of 5 reps. Add weight each set.