MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy machine of choice
10 Alternating V-Ups
3 Muscle Cleans (Empty bar)
5 Hang Power Cleans (Empty bar)
**2. Workout Prep**
3 sets (add weight to each set)
4 Front Rack Walking Lunge Steps
4 Hang Power Cleans
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
16 Alternating Front Rack Step Back Lunges (95/65)
12 Hang Power Cleans (95/65)
FIT: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
16 Alternating Front Rack Step Back Lunges (75/55)
12 Hang Power Cleans (75/55)
Weightlifting
Deficit Deadlift
Stand on plates. Focus on maintaining good technique.
Deficit Clean Deadlift (stand on 45# plates):
– 4×3 @ 95% 1RM Clean
– complete every 1:00 (4:00) –
Deadlift
– 3 reps @ 65% of 1rm deadlift
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%
Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don’t rush into the lift but try to stay between 5-10 seconds between reps