Announcements
THANKSGIVING WEEK SCHEDULE
Monday: Regular Schedule
Tuesday: Regular Schedule
Wednesday: 5:30 am, and 11:30 am only
Thursday: Closed
Friday: 9:00 am only
Saturday: 9:00 am only
MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Bike
PVC Strict Press & Reach
PVC Straight Leg Swings (15 Seconds Each Side)
Moderate Bike
PVC Sotts Press
PVC Pass Throughs
Faster Bike
PVC Lift Offs
PVC Lat Stretch
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Weightlifting
3 Position Power Snatch (15 Minutes to build to a heavy complex)
1 Power Snatch from the pockets + 1 Power Snatch from the knees + 1 Power Snatch from the ground.
Metcon
COMP: Metcon (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)
FIT: Metcon (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (75/55)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (115/85)
BURN: Metcon (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Assault Bike
12 DB Snatches
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
12 DB Snatches
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
12 DB Snatches