MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through

10 yd walk on toes

10 yd walk to toes backward

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

2 Rounds

5 snatch grip deadlifts

5 snatch high pulls

5 muscle snatch

5 power snatch

100m jog

**2. Workout Prep**

1 set

5 Power Snatch @ Workout weight

50m Run (workout pace)

5 Power Snatch

Metcon

COMP: Metcon (Time)

For Time:

50 Power Snatch (75/55)

400m Run

50 Power Snatch (75/55)

15 Minute Time Cap
Little taste of “Randy” (75 Power snatch) with a break between. Athletes should push harder then they think and let’s see who can hold on the longest.

FIT: Metcon (Time)

For Time:

50 Power Snatch (65/45)

400m Run

50 Power Snatch (65/45)

15 Minute Time Cap

FIT2: Metcon (Time)

For Time:

40 Alternating Dumbbell Snatch (35/20)

500m Row or 400m Run

40 Alternating Dumbbell Snatch

Accessory Work

Metcon (No Measure)

3 Rounds

25 Abmat situps

25 flutter kicks (each side)

30-sec plank

30-sec side plank (each side)