MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Metcon
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.