MobTown CrossFit – CrossFit
Warm-up (No Measure)
30 Seconds Active Spidermans
30 Seconds Moutain Climbers
30 Seconds Down Dog
30 Seconds Frog Hops
30 Seconds Slow Burpees
Power Clean+Front Squat+Push Press Complex (10 x 1 EMOM)
10 Min EMOM
Power Clean + Front Squat + Push Press Complex
Today, we will be working on a complex that will start with a power clean. Once the clean is caught in the front rack position and stood up, you will complete a front squat. Once you have completed the front squat, you will complete a push press.
KEY POINT: there is only ONE bend of the knee on a push press. If you rebend, it becomes a push jerk.
The barbell does not touch the ground until you complete the complex.
25 min time cap
Alternating Dumbbell Power Snatches (50/35)
Alternating Dumbbell Hang Clean and Jerks (50/35)
You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2
There is no rest between part 1 and 2 – you’ll move directly from one to the next
Your score is the total time it takes to complete the 240 reps