MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

PVC Pass Throughs

Active Samson + Air Squat

Box Facing Alternating Step-ups (Low Box)

PVC Overhead Squats

Inchworm to Push-up

Lateral Box Step Overs

PVC Overhead Squats (More Narrow)

Push-up to Down Dog

Box Facing Alternating Step-ups (Higher Box)

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Warm-up (No Measure)

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Weightlifting

Overhead Squat (Build to a heavy single)

15 minutes to build to a heavy single for the day.

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (75/55)

9 Overhead Squats (75/55)

12 Box Jumps (20)

BURN: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 DB Hang Clean & Jerk

10 DB Front Squats

10 Box Jumps (20)

After Party

Back Squat (Squat Waves)

Percentages based on 5RM

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 77%

Set 3: 2 Reps @ 82%

2 Minutes Rest

Set 4: 6 Reps @ 77%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 87%

2 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 87%

Set 9: 2 Reps @ 92%