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)