MobTown CrossFit – CrossFit


Warm-up (No Measure)

Run 400 Meters / Row 500 Meters / Bike 0.5 Miles

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Snatch (5 x 3)

Coaches: All reps must be completed unborken for the reps to count. Focus on utilizing the hook grip and keeping the bar as close to the body as possible.


Metcon (Time)


Power Snatches (95/65)

Kipping Handstand Push-ups

15 Minute Time Cap
– This workout will likely come down to finding sustainable sets of handstand push-ups

– Locking out power snatches overhead combined with kipping handstand push-ups will challenge upper body pressing stamina

– It may be best to be fairly conservative through the opening round of 30

– There are 30 reps in the final 2 rounds of the workout as well (20-10)

– In an perfect world, the first 30 reps and the final 30 reps take about the same time to complete

– We’d rather break these up early and hold those sets across the board than start big and break a ton later on

– Being aggressive with the hips in the kip will also help to take quite a bit of strain off the upper body