210308

MobTown CrossFit – CrossFit

Warm-Up

Warm-up (No Measure)

MOBILITY

2:00 Easy on Any Machine

…into:

Upper Body

1. PVC Passthroughs – 1:00

2. Handstand Stretch Hold – 0:30

3. Wrist stretches- 1:00

Lower Body

1. Pigeon Stretch – 1:00/side

2. Frog Stretch – 1:00

3. Couch Stretch – 1:00/side

ACTIVATION

2 Rounds for Quality:

250m Row

10 light DB hang clean and jerk

5 strict toes to bar

Movement Prep

BARBELL WARM-UP (EMPTY BAR)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Strict Presses From The Back Rack

5 Snatch Grip RDL

Then (Still With Empty Bar):

3-Position Muscle Snatch

3 Overhead Squats

Weightlifting

Snatch Technique C

Snatch Technique

On the 1:30 x 5 Sets:

3-Position Muscle Snatch

3 Overhead Squats

Light loads across all sets.
Stimulus

All percentages based on 1RM Snatch:

Set 1 – 35% of 1RM Snatch

Set 2 – 45% of 1RM Snatch

Sets 3+4+5 – 45-55% of 1RM Snatch

– Lighter loads to ensure good movement patterns.

– 3 positions are pockets, 1 inch above the knee, and the floor.

– Following your final muscle snatch, hold the bar overhead and perform 3 overhead squats before returning the barbell to the floor.

1 Power Snatch + 1 Snatch

1 Power Snatch + 1 Snatch
Snatch

On the 1:30 x 5 Sets:

1 Power Snatch

1 Squat Snatch

– Reps do not have to completed “touch and go.” Dropping the bar between reps is ok.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

25 Overhead Squats 75 / 55 lb

20 Single Dumbbell Hang Clean and Jerks 50 / 35 lb

15 Toes to Bar
Stimulus

– Conditioning Category: Threshold

– Light loads on the barbell and dumbbell.

– Barbell Load: A weight we could complete all 25 overhead squats unbroken when fresh.

– Dumbbell Load: A weight we could complete all 20 dumbbell hang clean and jerks unbroken when fresh.

– Switch arms every 5 reps on the dumbbell hang clean and jerks.

– Score: Rounds + Reps