MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Active Samson

Romanian Deadlifts

Active Spidermans

Hang Muscle Cleans

Push-up to Down Dog

Strict Press & Reach

Samson Stretch

Good Mornings

Spiderman Stretch

Elbow Rotations

Push-up to Down Dog

Front Squats

Metcon

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
This hero workout should take around 5-10 minutes to complete

To avoid extra work, break your deadlifts at 11, and your hang power cleans at 8 each round

Choose your barbell weight based off the Hang Power Cleans and/or Push Jerks

This should be a moderate load that allows you to complete the Hang Power Cleans within 3 sets and Push Jerks unbroken during the workout

At Home

EQUIP: Metcon (AMRAP – Rounds and Reps)

WARM-UP

50 Single Unders

50 Double Unders

3 Rounds:

30 Seconds Samson Stretch Video

15 Glute Bridges

30 Seconds Cossack Squats Video

15 Air Squats

Demo

https://youtu.be/L0wG-6O98y8

METCON

AMRAP 18:

10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double-Unders

https://youtu.be/GtFHt79OqG0
This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work

Taking short calculated breaks can sometimes allow you to move faster than bigger sets with a longer break

NONE: Metcon (AMRAP – Rounds and Reps)

WARM-UP

50 Single Unders

50 Double Unders

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

METCON

AMRAP 18:

10 Toe Raises

20 Odd-Object Ground-to-Overhead

60 Double-Unders

Demo

https://youtu.be/GULkxND7ckk
This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work

Taking short calculated breaks can sometimes allow you to move faster than bigger sets with a longer break