MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Front Rack Stretch on Box – 2:00

2. Banded Shoulder Distraction – 1:00/side

Lower Body

1. Bottom Squat Hold – 2:00

2. Banded Hamsting Distraction – 1:00/side

3. Kettlebell Ankle Dorsiflection


2 Rounds for Quality

10 Alternating Cossack Squats

15 Banded Pull Aparts

10 Calorie Row


Front Rack Stretch on Box

Banded Shoulder Distraction

Banded Hamstring Distraction

Cossack Squat


Stamina Squats

Stamina Squats

On the Minute x 8 (4 Rounds):

Min 1 – 5 Front Squats

Min 2 – 10 Back Squats

Single barbell, loaded throughout at 50% of our 1RM Front Squat.

– Week 1 of 5 of this squat progression.

– Week after week, we’ll reduce the reps-per-set, *while* increasing the total rounds.

– Purpose here is to build strength and risilience in our ability to cycle through higher volume squats… a very common demand in competition, no less the Open.

– To be clear, the barbell is loaded with a SINGLE weight for all squats, with your individualized percentage above.


Metcon (Time)

For time:

4 Rounds:

30/24 Cal Row

30 Wall Balls (20 / 14 lb)

30 Alternating Dumbbell Power Snatches (50 / 35 lb)

25 minute time cap

After Party

Power Snatch

Snatch Technique

6 Sets:

1 Low-Hang Power Snatch

1 Low-Hang Squat Snatch


Set 1 – 60% of 1RM Snatch of 1RM Snatch

Set 2 – 65% of 1RM Snatch

Set 3 – 70% of 1RM

Sets 4+5+6 – 75% @calc(75

– The “Low-Hang” position is beneath the knee, but *not* touching the floor (think 2″ off the floor).

– Always start by deadlifting the bar to full extension, and then lower into the low-hang.

– With both reps starting from this position, our focus is bar and body positioning beneath the knee.

– Taking away the ability to “rest” the bar on the floor, we are forced to work harder to maintain sound positioning on these reps.

– Lats on… drive the knees back and out of the way as we keep the bar close.