MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes on a Bike or Rower
Then:
PVC Around The World: 10 Reps
PVC Cuban Press: 10 Reps
Barbell Thoracic Opener: 1 Minute
2 Rounds For Quality:
25 ft. Single Arm Overhead Carry
6 Strict Toes To Bar
15 Banded Good Mornings
Row 15 Meters
Weightlifting
Back Squat (12 – 6 – 3)
– 12 Reps @ 94% of 10RM Back Squat
– 6 Reps @ 102% of 10RM Back Squat
– 3 Reps @ 109% of 10RM Back Squat
– We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets
– If you don’t know you’re 10RM, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Power Snatches (95/65)
20 Overhead Squats (95/65)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (40/25)
Rx+ (115/85) & (50/35)
– For the DB Hang C&Js, we’ll alternate arms every 5 reps for this station
– After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead
– Please note the Rx+ weight options. If you click Rx+ you better do everything Rx+!