MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Seconds

PVC Good Mornings

PVC Back Squats

Straight Leg Inchworm to Push-up

PVC Elbow Rotations

PVC Snatch Grip Push Presses

Straight Leg Inchworm to Push-up

PVC Overhead Squats

PVC Snatch Grip RDLs

Modified Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Mobility

Warm-up (No Measure)

PVC Hinge Drill: 1 Minute

PVC Lat Stretch: 1 Minute (30 Each Hand)

PVC Pass Throughs: 1 Minute

Weightlifting

Bench Press (Find a 1 RM)

Time to max out on the bench! Use 4-6 sets to warm up before taking an attempt at a 1 Rep Max and hopefully a new PR!! Use a spotter and take time to rest between attempts. Suggest 2-3 mins.

Suggested warm-up:

40-45% x 5

50-55% x 3

60-65% x 2

75-85% x1

85-90% x1

90-95% x1

If you don’t have a 1RM already use weights for the first 3 you know you can hit for those reps and then make smaller jumps in weight.

This should take about 20 mins to complete properly. If you’re done in 10 mins you went way too fast. Allow your muscles to recover and hit a new PR. Let’s fill Wodify with Gold Stars!!!

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Front Squats

6 Hang Power Snatches

Barbell: 95/65

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

12 DB Goblet Squats

12 DB Alternating Power Snatches