MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
ACTIVATION
At a light pace:
12-9-6
Cal Row
Followed by a 100m Run
At a Moderate Pace:
12-9-6
Cal Row
PVC Pass Throughs
1-2 Minutes of Wrist Stretches
Followed by:
Barbell Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 RDLs
20 Minute Time Cap
Weightlifting
Clean and Jerk
EMOM 10
On the minute x 10
1 Clean and Jerk
Sets 1-2 68% of 1RM C&J
Sets 3-4 – 72%
Sets 5-6 – 76%
Sets 7-8 – 80%
Sets 9-10 – 80-83%
You can use the push jerk or split jerk.
Metcon
Metcon (Time)
Jason is Coming to Get You!!
400m run (try and get away)
10 Clean and Jerk (To help your friend over the fence)
31 Ab Mat Sit-Ups or GHDs (Get Up, He is right behind you!)
500m Row (Hopefully he can’t swim)
6 Toes to Bar (Maybe he won’t see my feet)
6 Snatches (Pick up something to throw…Quick, Distract him)
6 Chest to Bar (Look and see if he fell for it)
(115/85)
For time – 2 Rounds with a 13 minute time cap for each round, 26 minute total time cap. If either round takes more than 13 minutes…you are the latest victim of Crystal Lake.