MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
12 minute AMRAP
1 min Row
10 PVC Pass Throughs
5 DB Strict Press (each side)
2 – Push Press + Push Jerk (increase weight each round)
Weightlifting
Push Press + Push Jerk + Push Press
(1+1+1) x 4 sets. Work up to a challenging set!
* Rest 60-90 secs between sets
For class, we will start a set every :90
Build in load each set. Work somewhere around 70-75% 1RM Push Press
Example Sets
Set 1:
1 Push Press + 1 Push Jerk + 1 Push Press @ 135#
-Rest 60-90 secs-
Set 2:
1 Push Press + 1 Push Jerk + 1 Push Press @ 145#
-Rest 60-90 secs-
Set 3:
1 Push Press + 1 Push Jerk + 1 Push Press @ 155#
-Rest 60-90 secs-
Set 4:
1 Push Press + 1 Push Jerk + 1 Push Press @ 165#
Based off of a 200# Push Press Max
Metcon
COMP: Metcon (Distance)
Teams of 2
5 sets each
P1 – 400m Run
P2 – Max Meter Row
25 minute time cap
Score is distance rowed.
FIT : Metcon (Distance)
Teams of 2
5 sets each
P1 – 200m Run
P2 – Max Meter Row
25 minute time cap
Score is distance rowed.
RAIN : Metcon (Distance)
Teams of 2
5 sets each
P1 – 10 lengths of rig walking lunges (5 up and back)
P2 – Max Meter Row
RFIT: Metcon (Distance)
Teams of 2
5 sets each
P1 – 6 lengths of rig walking lunges (3 up and back)
P2 – Max Meter Row