MobTown CrossFit – CrossFit


Warm-up (No Measure)

With a Partner

Partner 1:

3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:

6 x 30 Seconds Each Movement:

Glute Bridges

Right Leg Glute Bridge

Left Leg Glute Bridge

Alternating Front Plank Leg Raises

Pausing Air Squats

Air Squats

Switch stations after the 3 minutes.


Warm-up (No Measure)

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Goblet Squat Hold: 1 Minute


Shoulder Press (3×5 (adding weight))


Complete 5 Shoulder Press. Add weight each minute.

Push Jerk (3×5 (adding weight))


5 reps of Push Jerk each minute.

Split Jerk (3×2 (adding weight))


2 Split Jerks each minute. Focus is good form driving under the bar and proper recovery not how heavy you can do a “bad rep”.


COMP: Metcon (Time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30/24)

15 Dumbbell Front Squats (55’s/35’s)

15/12 Calorie Assault Bike
Score is slowest round.

FIT: Metcon (Time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (24/20)

15 Dumbbell Front Squats (35’s/20’s)

18/15 Calorie Row
Score is slowest round.

BURN: Metcon (Time)

On the 4:00 x 5 Rounds:

9 Box Step-ups (20)

15 Dumbbell Front Squats

15 Calorie Row
Score is slowest round.

Extended Work

Barbell Yoga (2 Rounds for weight)

w/ Snatch Grip:

3 Snatch Deadlift

3 Jump Shrugs (keep your heels down until you hit the pocket)

3 High Pulls (Elbows high and outside)

3 Muscle Snatch (no rebending your knees)

3 Overhead Squats

3 Snatch Grip Push Press

3 Snatch Drops (deeper each time, see video below)

3 Snatch Lands (hold for 2 sec in BOTS)

3 SOTS Press

3 Duck Walks forward

3 Duck Walks back

RX+: 2 Rounds with Barbell (45/35)

RX: 1 Rd with PVC then 1 with Barbell (35/15)

Scaled: 2 Rounds with PVC

Snatch Drops & Snatch Lands

SOTS Press

Duck Walks

Snatch Balance Variations (Skill Transfer) (3 reps of each variation)

Pressing Snatch Balance

Heaving Snatch Balance

Snatch Balance
Just the barbell this week. Weights will come….