MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute
PVC Pass Throughs
5 Air Squats + 10 Mountain Climbers
:45 Seconds
PVC Pass Throughs
Active Spidermans
:30 Seconds
PVC Pass Throughs
Frog Hops
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Weightlifting
Overhead Squat (Find a 3 rep heavy )
Metcon
COMP: Metcon (Time)
6 Rounds: 15 Minute Cap
8 Power Snatches (115/85)
8 Bar-Facing Burpees
FIT: Metcon (Time)
6 Rounds: 15 Minute Cap
8 Power Snatches (95/65)
8 Lateral Burpees
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
8 Alternating DB Power Snatches
8 Burpees
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
https://youtu.be/Tcx3VobVrNM
SOTS Press
https://youtu.be/cgtkHlQJlFE
Duck Walks (you have to use a barbell or PVC)
https://youtu.be/G1WW0P-qDJc