MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes on an Assault Bike
Then…
Calf Stretch on Post: 1 Minute Each Side
Banded Shoulder Distraction: 1 Minute Each Side
Foam Roll Thoracic Spine: 2 Minutes
7 Minutes for Quality
30 ft. Duck Walk
60 ft. Single Arm Overhead Carry
5 Box Jumps
Weightlifting
2 Power Cleans + 2 Push Jerks (5 x 1 )
Perform 2 Power Cleans directly into 2 Push Jerks without letting go of the barbell.
Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk
Metcon
Metcon (Time)
30-20-10:
Power Cleans
Toes To Bar
Push Jerks
Double Unders x 2
Barbell: 95/65
Coaches: For clarification, the reps for double unders should be 60-40-20.