MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
Down Dog
PVC Pass Throughs
PVC Overhead Squats
Up Dog
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
Get More Narrow with Each Set on PVC
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Pec Stretch: 30 Seconds Each Side
Barbell Ankle Stretch: 1 Minute
Weightlifting
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%
*Percentages based on 5RM Back Squat
Metcon
COMP: Metcon (Time)
For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats
FIT: Metcon (Time)
For Time:
21 Power Snatches (75/55)
5 Rounds of “Cindy”
21 Overhead Squats (75/55)
5 Rounds of “Cindy”
21 Power Snatches (75/55)
One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats
BURN: Metcon (Time)
22 DB snatches (35/20)
5 rounds of Cindy
22 goblet squats (35/20)
5 rounds of Cindy
22 DB snatches (35/20)
One round of “Cindy”
5 pull-ups/ring rows
10 push-ups/use knees if needed
15 air squats