MobTown CrossFit – CrossFit
Warm-up (No Measure)
250m Row
Then 12-10-8:
Kipping Knees to Elbows
Wall Balls
250m row
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 RDL
Weightlifting
Pausing Back Squat (10×2 @ 65% 1RM)
1 second pause at the bottom
Aim to keep a very tight core and hit a solid “one one thousand” count at the bottom of the squat. The purpose of this variation is to eliminate the bounce out of the bottom. Focus on driving up as fast as possible. Percentages are approximate. The last couple of sets should be very challenging!
Metcon
Metcon (Time)
50 Power Snatches (115/85)
2-2-2-3 Interval Style
35 Double Unders
5 Lateral Barbell Burpees
Max Power Snatch in the time remaining
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
Score is the total time including rest it takes to complete the 50 power snatches. If you do not finish, your score is 15:00 plus the number of unfinished reps. For example, if you finish 40 of the 50 reps, your time is 15:10.