MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds
PVC Pass Throughs
Hollow Hold
PVC Overhead Squats
Arch Hold
PVC Sotts Press
Hollow Hold
PVC Snatch Balances
Arch Hold
PVC Squat Snatches
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Warm-up (No Measure)
Barbell Assisted Snatch Stretch: 2 Minutes
Weightlifting
Snatch (Build to a heavy single)
Metcon
COMP: Metcon (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
FIT: Metcon (Time)
21-15-9:
Power Snatch (75/55)
Pull-Ups
BURN: Metcon (Time)
21-15-9:
Alternating DB Snatch
Ring Rows