MobTown CrossFit – CrossFit


Warm-up (No Measure)


COMP: 5k Run (Time)

Max Effort 5k Run

FIT: 5k Row (Time)

Max Effort 5k Row

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.