Announcements
Beginning this week, the 10AM Saturday class will move to 9AM.
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Single Unders
Right Arm Dumbbell Swing
Left Arm Dumbbell Swing
Quick Single Unders
Right Arm Dumbbell Hang Muscle Clean
Left Arm Dumbbell Hang Muscle Clean
Higher Single Unders
Right Arm Dumbbell Strict Press
Left Arm Dumbbell Strict Press
Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Strict Press & Reach
5 Push Press & Reach
Weightlifting
Shoulder Press (1 Rep Not for Max!)
Shoulder Press EMOM:
Min 1: 3x 35%
Min 2: 2x 45%
Min 3: 1x 50%
Min 4: 1x 55%
Min 5: 1x 60%
Min 6: 1x 65%
Min 7: 1x 70%
Min 8: 1x 75%
No failures today. We’ll go for a new Max soon. This is about single rep barbell conditioning. Don’t increase weight if it’s not there. Focus on strict form. No bending the knees to initiate the lift or catch it.
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
FIT: Metcon (3 Rounds for reps)
AMRAP 5:
Buy In: 150 Single Unders
12 Front Squats (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 150 Single Unders
8 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 150 Single Unders
4 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
BURN: Metcon (AMRAP – Rounds and Reps)
3 Rounds of;
AMRAP 5:
Buy In: 150 Single Unders
15 Goblet Squats w/KB
10 Box Step Ups
5 Burpees
Rest 5 Minutes