MobTown CrossFit – CrossFit


Warm-up (No Measure)

:30 Seconds

Single Unders

Push-up to Down Dog

Slow Air Squats

Single Unders

Shoulder Taps

Arms Overhead Air Squats

Single Unders

Active Dive-bombers

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute


1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Snatch (Adding weight on each “Good Rep”)

Work up to a Heavy Complex for today.

Snatch Deadlift: slow and controlled. Focus on form & positioning. Knees back under the bar at the top, shoulders back, chest up and proud. Return bar to ground.

Snatch Pull: From the ground go through the Deadlift, Jump Shrug, and High Pull. Return bar to Hang.

Hang Snatch: Complete a full depth Snatch from the Hang Position.


Metcon (AMRAP – Rounds and Reps)


15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders

Metcon (AMRAP – Rounds and Reps)


15 Thrusters (75/55)

45 Single Unders

15 Pull-ups

45 Single Unders

Metcon (AMRAP – Rounds and Reps)


15 Med Ball Thrusters

30 Mountain Climbers

30 Jumping Pull-ups

45 Single Unders

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)

Back Squat (5 x 5 adding weight)

work to a moderate set of 5 reps