MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes on a Bike or Rower
then…
Bottom Squat Hold: 2 Minutes
Spiderman and Reach: 10 Reps Each Side
Banded Cross Body Stretch: 1 Minute Each Side
2 Rounds for Quality With an Empty Bar:
5 Snatch Deadlifts
5 Hang Snatch High Pull
5 Snatch Grip Push Press
5 Drop Snatch
Weightlifting
Snatch Complex #4 (5 x 1)
Complex = 1 Low Hang Squat Snatch + 1 Overhead Squat
*Low Hang is defined as just below knees*
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 Bar Muscle-ups
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar
– Clusters are also known as Squat Clean Thrusters
– The Cluster is one of the most effective barbell movements, as it requires one of the largest range of motions
– Note that there is no re-bend of the knees overhead in the thruster portion of the movement
– Choose a weight that allows you to clear this station in right around 1 minute