MobTown CrossFit – CrossFit


Warm-up (No Measure)

3 Steady Rounds:

:30 Goblet Squat Hold

1:00 Handstand Hold

:45 Moderate Assault Bike

Barbell Warm Up:

2 Rounds w/ Empty Barbell:

5 Clean Deadlifts

5 Hang Muscle Clean

5 Tall Cleans

5 Front Squats

5 Push Jerks


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
With one barbell and three movements, we want to point out a few places to break for maximum efficiency. The first time is after the 11th deadlift. You can utilize a mixed grip for 11 deadlifts to save the forearms before dropping and assuming the hook grip, which will be more beneficial for the hang power cleans. You can then complete the 12th deadlift with the hook grip and immediately transition into the hang power cleans. The second place to break is after the 8th hang power clean. After this short break, complete the 9th hang power clean before holding on for all 6 push jerks unbroken.

After Party

Metcon (No Measure)

3 Rounds Not For Time:

7 Strict Handstand Push-Ups

10 Dragon Flags

25 Bicycle Crunches
Coaches: This “After Party” is optional and not for time. Focus on quality reps and good slow controlled movements.