MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
For Time:
10 Rounds of “Rowling”
*The goal of “Rowling” is to try to land on exactly 100 meters. 93 meters or 107 meters are both scores of 7. Athletes who just rowed will complete 7 air squats before their next partner can begin. Reset the monitor for each round. The team who rows fastest and/or gets the smallest number of penalty reps will have the best opportunity to win.
Mobility
Warm-up (No Measure)
Couch Stretch: 90 Seconds Each Side
Weightlifting
Clean Pull + Clean + 3 Front Squats (6 sets (adding weight))
Perform 1 Clean Pull from the ground with jump shrug and high pull. Return the bar to the ground (reset grip if needed), then 1 Clean + 3 Front Squats.
Rest :90 to 2 mins between lifts.
Metcon
PART: Metcon (AMRAP – Reps)
Teams of 2, AMRAP 25:
1K Row
50 Synchro Air Squats
30 Slam Balls (20/15)
*Split row meters and Slam Balls as you see fit. Synchronize at the top of the air squats. 50 total reps together as partners.
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 an empty barbell this week. Weights will come.