MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Front Rack Box Stretch – 1:00

2. Banded Shoulder Distraction – 1:00/side

Lower Body

1. Bottom Squat Hold – 1:00

2. Frog Stretch – 1:00

3. Pigeon Stretch – 1:00/side


1:00 Row – Easy

0:30 Active Spiderman

0:30 Plank Shoulder Taps

0:45 Row – Moderate

0:30 Active Samson

0:30 Push-up to Down Dog

0:30 Row – Fast

0:30 Air Squats

0:30 Easy Burpees


Front Rack Box Stretch

Banded Shoulder Distraction

Barbell Forearm Smash

Frog Stretch

Pigeon Stretch

Active Spiderman

Active Samson


Stamina Squats

Stamina Squats

On the Minute x 16 (8 Rounds):

Min 1 – 1 Front Squat

Min 2 – 2 Back Squats

82% 1RM Front Squat.

– Final iteration before our de-load.

– Following a week off from Stamina Squats, we’ll hit this sequence one more… at a heavier percentage.

– And then we’ll climb back up the ladder, repeating each rep scheme earlier in the cycle… once again, at a heavier percentage.


Metcon (AMRAP – Rounds and Reps)


3 Power Snatches (115 / 85 lb)

15 Wallballs (20 / 14 lb)

Rx+ 135/95

– Conditioning Category: Threshold

– Goal today is to match our rounds on the back 6 minutes when compared to the front.

– Moderate barbell weight is the aim… a weight we could cycle for 10+ unbroken when fresh. It’s entirely acceptable to be at fast singles here.

After Party

Snatch technique work

Snatch Technique

On the 2:00 x 5 Rounds:

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

All percentages based of 1RM Snatch:

Set 1 – 50% of 1RM Snatch

Set 2 – 55% of 1RM Snatch

Set 3+4+5 – 60% of 1RM Snatch

– Footwork is our focus today.

– We aren’t building to a max for the day, we are using weights that allow for perfect movement and no chance at a miss.

– Record the loads used just for reference for the future.

– Often, we’ll have different footwork between a power snatch and a squat snatch.

– But as the saying goes, “a squat snatch is a failed power snatch”.

– What that tongue-in-cheek saying describes is identical footwork on both movements.

– So as we complete the first two reps (which are power), visualize going into the full squat.

– And then confirm it, with our second two actual squat reps.