MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run Warmup
200 Meter Run
:60 Seconds
Cossack Squats
Plate Front Raises to Overhead
:40 Seconds
Samson Stretch + Air Squat
Plate Hops
:30 Seconds
Slow Air Squats
Plate Counterbalance Squats
:20 Seconds
Squat Hold
Burpees to Plate
Mobility
Warm-up (No Measure)
Dumbbell Squat Hold: 1 Minute
Dumbbell Ankle Stretch: 1 Minute Each Side
Child’s Pose: 1 Minute
Weightlifting
Snatch (7 x 1 (Build to 1 RM))
In 15 mins build to a new Snatch PR! Anyone at MobTown for 3+ months should be doing a full depth Snatch. New athletes may Power Snatch.
Metcon
COMP: Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (55/35)
21 Single Dumbbell Squats (55/35)
FIT: Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (35/20)
21 Single Dumbbell Squats (35/20)
BURN: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
12 Dumbbell Power Snatches
21 Single Dumbbell Squats