201102

MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

ACTIVATION

:60 light bike

:30 Spiderman

:60 light bike

:30 pushup to Down Dog

:45 Moderate Bike

:30 Walkouts

:45 Moderate Bike

:30 Samson Stretch

:30 Hard Bike

:30 Rest

:30 Hard Bike

MOBILITY

:60 Couch Stretch to each side

:60 Pigeon Stretch to each side

:60 Straddle Stretch

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Snatch Grip Press (behind neck)

5 Overhead Squats

5 Snatch Grip RDL
18 Minute TIme Cap

Weightlifting

Back Squat

10 @ 67%

8 @ 74%

6 @ 80%

4 @ 85%

2 @ 90%

Repeat from last week, adding 2% to each set.

Metcon

Metcon (Time)

On the 4:00 x 5 Rounds:

15/10 Cal Assault Bike

10 Barbell Facing Burpees

5 Power Snatches (95/65)

Rx+ (135/95)
Goal is to be consistent across all 5 rounds, with our score for the day being our slowest round.

Stimulus calls for a power snatch weight on the moderately heavy side.