MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 Minutes For Quality
200 Meter Row
10 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Sotts Press
5 PVC Liftoffs
Snatch 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)
Barbell Thoracic Opener: 2 Minutes
Weightlifting
Hang Snatch (On the 1:30 x 5 Sets: 3 Hang Power Snatches)
Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 65% of 1RM Snatch
MOVEMENT PREP
Take 3-4 Sets to Build to 55% of 1RM Snatch
Metcon
COMP: Metcon (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
FIT: Metcon (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (95/65)
BURN: Metcon (Time)
For Time:
100 Air Squats
50/35 Calorie Row
30 Alternating DB Snatches
After Party
Metcon (No Measure)
Strict Gymnastics
Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-up
Strict Ring Dip
Push-up
Rest 3 Minutes
5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups