MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
30 Seconds Active Spidermans
1 Push-up
30 Seconds Moutain Climbers
2 Push-ups
30 Seconds Down Dog
3 Push-ups
30 Seconds Frog Hops
4 Push-ups
30 Seconds Slow Burpees
5 Push-ups
Weightlifting
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.
Metcon
Metcon (Time)
25 min time cap
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups
Directly Into…
10-20-30:
Alternating Dumbbell Hang Clean and Jerks (50/35)
Burpees
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