MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
5 Single DB Deadlifts (lightweight – each side)
5 Single DB Shoulder to Overhead (lightweight – each side)
5 Bird Dogs (each side)
5 Up-downs
**2. Workout Prep**
2 sets
4 Alternating Dumbbell Snatch (workout weight)
2 Burpee Over Dumbbell
After Metcon
**3. Strength Prep**
2 sets (empty bar)
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Power Snatch
– into –
Build up to opening Snatch wave weight
Metcon
COMP: Metcon (Time)
30-20-10
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
12 minute time cap
You should be able to go unbroken on the DB Snatches. Make sure you do not push off with your off hand.
Do not drop the DB from anywhere above your waist…thank you!
FIT: Metcon (Time)
30-20-10
Alternating Dumbbell Snatch (35/20)
20-15-10
Burpee over Dumbbell
Weightlifting
Power Snatch
Power snatch waves:
3 @ 70% 1RM Power Snatch
2 @ 75%
1 @ 80%
* rest 2:00 *
3 @ 75%
2 @ 80%
1 @ 85%
* rest 2:00 *
1 @ 85+%
* rest 1:00 *
1 @ 85+%
The only rest is when you change you weights and the 2:00 between waves. Try to move quickly during the weight changes.
You can do not have to do touch and go reps. You can drop and reset.
Accessory Work
Ab Mat Sit Ups
Max Reps
Tabata (:20 on/:10 off):
8 sets:
AbMat Sit Ups