MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1:00 Machine
10 Ring Rows
5 Air Squats + 2 sec. Hold at the bottom
5 Clean Deadlifts (Empty Bar)
5 Muscle Cleans (Empty Bar)
5 Shoulder Press (Empty Bar)
– Into –
3 rounds (Building Weight)
3 Clean Deadlifts
2 Hang Power Cleans
1 Push Press
1 Clean and Jerk
**2. Workout Prep**
1 set
3 Chest to Bar
6 Air Squats
3 Push-Ups
1 Clean and Jerk (At workout weight)
Metcon
COMP: Metcon (3 Rounds for reps)
8-minute Amrap
30 Chest to Bar
50 Air Squats
– At 10:00 –
8-minute Amrap
30 Push-Ups
50 Air Squats
– At 20:00 –
5 min Amrap
Max Clean and Jerks (135/95)
* Target number of Reps
Set 1: 160 +
Set 1: 160 +
Set 1: 30+
C&J should be about 60% of 1RM. Scale weight down if you do not think you can get 30 reps at 135/95.
FIT: Metcon (3 Rounds for reps)
8-minute Amrap
30 Pull Ups
40 Air Squats
– At 10:00 –
8-minute Amrap
25 Push-Ups
40 Air Squats
– At 20:00 –
5 min Amrap
Max Clean and Jerks (115/85)
Scale the C&J weight if you do not think you can get 30+ at 115/85. Should be approx 60% of 1RM
Accessory Work
Metcon (No Measure)
4 sets
10 Seated Alternating Dumbbell Z-Press (each)
10 Bodyweight Row
30 second Hollow Rock Hold