MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Steady Rounds:
100m Run
12 Plank Transitions
:30 Hollow Hold
10 Jumping Squats
Weightlifting
Clean and Jerk
EMOM “Squat” Clean and Split Jerk Waves
1×1 @ 68% of 1RM
1×1 @ 72%
1×1 @ 76%
1×1 @ 72%
1×1 @ 76%
1×1 @ 80%
1×1 @ 76%
1×1 @ 80%
1×1 @ 84%
This is an EMOM so you need to have your weights figured out and pulled ready to go!
%s based off of 1 rep max.
The clean should be a “squat” clean not a Power Clean.
Metcon
Metcon (Time)
5 Rounds For Time:
30 Reverse Lunges
250m Row*
15 Toes to Bar
* can sub 200m run or 0.3 mile bike