MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Easy Row
10 Medicine Ball G2OH
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)
Switch Stations
Single Dumbbell Warmup
30 Seconds
Single Leg Romanian Deadlift (30 Seconds Each Side)
Single Arm Strict Press (30 Seconds Each Side)
Goblet Squats
Performed with 1 Light Dumbbell
Mobility
Warm-up (No Measure)
Dumbbell Ankle Stretch: 45 Seconds Each Side
Child’s Pose on Box: 1 Minute
Weightlifting
Back Squat
Set #1 (On the 0:00) – 9 Reps @ 76%
Set #2 (On the 2:00)- 7 Reps @ 83%
Set #3 (On the 4:00) – 5 Reps @ 90%
Set #4 (On the 6:00) – 3 Reps @ 95%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 104%
Set #8 (On the 11:00) – 1 Rep @ 104%
Percentages Based On 5RM Back Squat
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (55/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (55/35)
20/15 Calorie Row
FIT: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (14/10)
20 Single Arm Dumbbell Power Snatches (35/20)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (35/20)
20/15 Calorie Row
After Party
Metcon (Weight)
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch
Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy