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%