MobTown CrossFit – CrossFit


Warm-up (No Measure)


2:00 Easy on Any Machine


Upper Body

1. Banded Triceps Stretch – 1:00/side

2. Barbell Forearm Smash – 1:00/side

3. Wrist Stretches – 1:00

Lower Body

1. Calf Stretch on Post – 1:00/side

2. Kettlebell Calf Smash – 1:00/side

3. Samson Stretch – 1:00/side


Movement Prep

2 Practice Rounds

2 Burpee Chest To Bar Pull-Ups

4 Hang Power Snatches


6 Calorie Bike


Snatch + OHS

Snatch Complex

On the 1:30 x 5 Sets:

3-Position Power Snatch

3 Overhead Squats

All percentages based on 1RM Power Snatch:

Set 1 – 50% of 1RM Power Snatch

Set 2 – 55% of 1RM Power Snatch

Sets 3+4+5 – 55-65% of 1RM Power Snatch


– Building off of last week’s 3-position muscle snatch complex.

– We will start from the pockets, then above the knees, then from the floor.

– Speed is still the main focus with the complex now transitioning to power snatches.

– On the overhead squats, we’ll focus on dialing positioning in the bottom of the squat.

– Light to moderate weights on this piece to enforce good movement patterns.


Metcon (Time)

4 Rounds For Time:

7 Burpee Chest To Bar Pull-Ups

15 Hang Power Snatches 75 / 55

21/15 cal bike or 30/21 cal row or 200m run

20 minute time cap

– Conditioning Category: Threshold

– Burpee Chest To Bar Pull-Ups: Step-up or jump up is permitted on the burpee portion. From there, you can jump immediately into the chest to bar pull-up (no need to start with arms fully extended). Other options are to jump up and kip into your chest to bar pull-up or jump up and do a strict chest to bar pull-up. 1 burpee + 1 chest to bar pull-up = 1 rep.

– Looking for a load we feel confident we could complete 15+ hang power snatches unbroken when fresh.

– Looking for rounds to take somewhere between 4 and 5 minutes.