MobTown CrossFit – CrossFit


Warm-up (No Measure)


2 minutes row/run/bike


:90 second Pigeon Stretch (each side)

:60 Wall Pec Stretch

:60 Front Rack Stretch on Box


2 Rounds:

1 length of the rig Walking Lunge

15 Single Unders

15 Empty Barbell Good Mornings

15 Glute Bridges

:15 Handstand Scapular Push Ups (scale is use a box and get in pike position)
Warm up should be complete in 15 minutes from start of class.


Clean Positioning B

2 Sets:

3-Position Clean High Pull

Positions are “top down”:

Position 1 – Mid Thigh

Position 2 – Knee Level

Postion 3 – Low Hang (2″ of floor)

Set 1 – 60% of 1RM Clean

Set 2 – 65 % of 1RM Clean

6 minute time cap

The barbell will come from the ground via a deadlift and all 3 pulls will be unbroken.

We will work on our pull starting in 3 different positions. Focus on the bar moving UP NOT OUT.

Finish in triple extension and shoulder blades pulled back.

Clean Positioning C

3 Position Squat Clean

Positions are “top down”

Position 1 – Mid Thigh

Position 2 – Knee Level

Position 3 – Low Hang (2 inches off floor)


Set 1 – 65% of 1RM Clean

Set 2 – 69 % of 1RM Clean

Set 3 – 72% of 1RM Clean

Set 4 – 75% of 1RM Clean

12 minute time cap

Similar to the Clean Pulls, however we will complete the clean focusing on keeping our knuckles to the floor NOT the door and our eyes just above the horizon. There is nothing on the ceiling that is different than the last time you looked. Do not look up at the ceiling while you are lifting!


Metcon (AMRAP – Rounds and Reps)


15 Power Cleans (95/65)

30 Double Unders (scale 60 singles)

15 Wall Balls (20/14)

30 Double Unders
PCs should be a light weight you can cycle through large sets