MobTown CrossFit – CrossFit


Warm-up (No Measure)


2 minutes Row, Run, or Bike


:60 Couch Stretch to each side

:60 Banded Shoulder Distraction to each side

:60 Pigeon Stretch to each side


3 Rounds:

30 Seconds Each:

1. Easy-Moderate-Hard Assault Bike

2. Banded Strict Press

3. Banded Scap Push Ups

4. PVC Pass Throughs

Barbell Warm Up (Snatch Version)

5 Good Mornings

5 Back Squats

5 Snatch Grip Strict Press from the back rack

5 Snatch Grip Stiff Leg Deadlifts

5 Overhead Squats

5 Hang Muscle Snatches

20 Min Time Cap


Tall Snatch (3 x 3)

Use light weight focusing on getting under the bar quickly with arms locked out.
10 Minute Time Cap

Use this as a warm up for the Snatch.

Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet in the pulling position. Pull the elbows up and out aggressively, and pick up the feet. Pull yourself down as quickly as possible while replacing your feet flat on the floor in your receiving position and locking the bar overhead in a squat. Attempt to get the bar locked out overhead as quickly as possible, although it will be near the bottom of the squat

Snatch (5 x 1 )

15 minute time cap

Work up to a heavy Snatch focusing on catching it in the squat.

Great day for PRs!


Metcon (Time)

For Time:

40/30 Cal Row

20 Squat Snatches (115/85)

40/30 Cal Row
15 Minute Time Cap