201118

MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

MOBILITY

3 min Run, Bike, or Row

Upper Body

:60 Underhand PVC Box Stretch

:60 Shoulder to Floor

:60 Wrist Stretch

20 PVC Pass throughs (10 wide, 10 narrow)

Lower Body

:60 Couch Stretch to each side

:60 Pigeon Pose to each side

CLEAN WARM UP

-5 Reps Deadlift

-3 Reps High Hang Shrug

-3 Reps Above Knee Shrug

-3 Reps Mid Shin Shrug

-3 Reps High Hang Muscle Clean

-3 Reps Above Knee Muscle Clean

-3 Reps Mid Shin Muscle Clean

-5 Reps Front Squats

-3 Reps High Hang Squat Cleans

-3 Reps Above Knee Squat Cleans

-3 Reps Mid Shin Squat Cleans

PVC Box Stretch – https://www.youtube.com/watch?v=RIP4SgtN25Y

Weightlifting

Power Clean (5×3)

Work up to an unbroken heavy set of 3.

Metcon

Metcon (3 Rounds for reps)

“Doce”

3 x AMRAP 4, rest 4:

27/21 Cal Row

21 Power Cleans

15 Burpee BJO (24″/20″)

Round 1 – 135 / 95 lb

Round 2 – 115 / 85 lb

Round 3 – 95 / 65 lb
Stimulus

DESCRIPTION

– We’ll complete as many rounds and reps as possible in these fast-paced intervals

– With rest built in, look to bring the intensity today

– The weight decrease each round will allow us to maintain similar scores despite being fatigued

– The general maximum time we’re looking to spend on the row and power cleans combined is 3 minutes total

– This gives us at least 1 minute to complete burpee box jump overs

BURPEE BOX JUMP OVERS

– You can jump up or step-up out of the burpee

– Jump-up to the box for “RX”

– There is no need to stand to full extension on top of the box