MobTown CrossFit – CrossFit


Warm-up (No Measure)

1 Minute

Active Spidermans

Glute Bridges

:40 Seconds

Active Dive-bombers

Single Leg Glute Bridges (20 Seconds Each Side)

:30 Seconds

Push-up to Down Dog

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Hang Cleans

5 Romanian Deadlifts


Warm-up (No Measure)

Table Top Stretch: 1 Minute

Cossack Squats: 1 Minute


Snatch + OHS (EMOM 7)

Warm-up to 65% of your 1 RM Snatch. Then Complete 1 Snatch (full) + 1 OHS every minute on the minute for 7 minutes.

Score is successful quality lifts.


COMP: Elizabeth (Time)


Clean, 135# / 95#

Ring Dips

FIT: Metcon (Time)


Cleans (115/75)

Box Dips

BURN: Metcon (Time)


Hang DB Cleans


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 Lands (deeper each time, see video below)

3 Snatch Drops (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 (you have to use a barbell or PVC)

Reverse Lunges (Weight)

Step back into a lunge, knee to ground, stand by driving through the heel of your front foot.

Rx : Bodyweight

Rx+: 55/35 DB
Complete 5 sets of 10 reps. 5 with each leg.