MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
ACTIVATION
2 Minutes on Row, Run, or Bike
2 Rounds for Quality:
10 Cal Row
10 Cossack Squats
:30 Jump Rope (singles or doubles)
– With an empty Barbell
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Push Presses
Mobility
2 Rounds for Quality:
10 Spiderman (5 to each side)
:60 bottom of squat hold
:60 banded cross body stretch
Weightlifting
Hang Squat Snatch Complex
5 Sets:
1- Pausing High Hang Squat Snatch (pocket)
1- Pausing Hang Squat Snatch (knees)
1- High Hang Squat Snatch (pockets)
1- Hang Squat Snatch (knees)
Set 1 – 45% of 1RM Snatch
Set 2 – 50 %
Set 3-5 – 55%
– The complex will be completed unbroken with pauses between the 1st two reps.
– On the pausing reps, we are pausing for 1s at the starting position AND in the catch.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
25 Double Unders (50 singles)
9 Toes to Bar
25 Double Unders (50 singles)
9 Hang Squat Snatches (95/65)
We will utilize a lighter hang snatch and two gymnastics movements.
The intended scoring range is between 4-6 rounds (2-3 minutes per round).