MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Active Samson

Child’s Pose

Banded Pass Throughs

Alternating Single Leg Touches

Child’s Pose with Left Reach

Banded Pull Aparts

Inchworm to Push-ups

Child’s Pose with Right Reach

Banded Deadlifts

*Ideally completed with thinnest available band

Single Arm Dumbbell Warmup

Complete with 1 Light Dumbbell:

5 Deadlifts (Each Side)

5 Bent Over Rows (Each Side)

5 Hang Power Cleans (Each Side)

5 Strict Press & Reach (Each Side)

5 Goblet Squats


Back Squat (5×5 adding weight)

Complete 5 sets of 5 reps adding weight each set. Rest a min of :90 between sets.


COMP: Metcon (Time)

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 Dumbbell Snatches (55/35)

FIT: Metcon (AMRAP – Reps)

4 Rounds:

200 Meter Run

10 Pull-ups

200 Meter Run

10 Dumbbell Snatches (35/20)

BURN: Metcon (Time)

4 Rounds:

250 Meter Row

20 Jumping Pull-ups

250 Meter Row

10 Dumbbell Snatches

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)

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

Pressing Snatch Balance

Heaving Snatch Balance

Snatch Balance
Begin adding weight this week. Start light and work up across all 9 reps.