MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Active Samson
Child’s Pose
Barbell Good Mornings
Active Spidermans
Front Rack Stretch
Barbell Elbow Rotations
Push-up to Down Dog
Barbell Ankle Stretch
Barbell Strict Press & Reach
Inchworm to Push-up
Barbell Front Squat Hold
Barbell Muscle Clean + Front Squat
Weightlifting
Power Clean (Find a 1 Rep Power Clean)
Today we’re going max out our Power Clean! Use 4-6 sets to warm up before taking an attempt at a 1 Rep Max and hopefully a new PR!! Suggest 2-3 mins between lifts.
Suggested warm-up:
40-45% x 5 (fast singles)
50-55% x 3 (fast singles)
60-65% x 2
75-85% x1
85-90% x1
90-95% x1
fast singles: no need to go unbroken but reset your grip and stance quickly. Focus on good reps and get the movement patterns locked in.
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 for the singles.
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:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (20/14)
5 Power Clean and Jerks
1st 2 Rounds: 95/65
2nd 2 Rounds: 115/85
3rd 2 Rounds: 135/95
4th 2 Rounds: 155/105
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15/12 Calorie Row
10 Medicine Ball Squat Jumps (14/10)
5 Power Clean and Jerks
1st 2 Rounds: 75/55
2nd 2 Rounds: 95/65
3rd 2 Rounds: 115/85
4th 2 Rounds: 135/95
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Calorie Row
10 Medicine Ball Thrusters
8 DB Clean and Jerks