MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
10/8 Calorie Machine
10 Kettlebell Suitcase Deadlifts (Left and Right)
10 PVC Pass Throughs
10 PVC Overhead Squats
3 Inch Worms
**2. Strength Prep**
– After Warm-Up, give athletes a few mins to work up to 80% (should only need 3-4 sets) – Make sure athletes focus on active lats and driving through the floor.
**3. Workout Prep**
1 set
5 “Touch and Go” Power Snatch (light)
2 Bar Facing Burpees
* After the first workout, make sure you recover and add weight while hitting a few squat snatches to dial in. *
Weightlifting
Deadlift
6 x 2 @ 80%
1:30 between sets
Metcon
COMP: Metcon (Time)
3 rounds
22 Power Snatch (75/55)
11 Bar Facing Burpees
– rest 3:00 –
For Time: (only 1 Round)
22 Bar Facing Burpees
11 Squat Snatch (135/95)
Target time:
Set 1: 5-7 minutes
Set 2: 3-4 minutes
Time cap:
Set 1: 10 minutes
Set 2: 5 minutes
SCORE IS TOTAL TIME
You will complete three rounds of 22PS and 11 BFB, rest 3 minutes THEN start the final round of 22 BFB and 11 SS
Bar facing burpees: Total reps are 55. Athletes must face the bar during the burpee.
FIT: Metcon (Time)
3 rounds
22 Power Snatch (65/45)
11 Bar Facing Burpees
rest 3:00
For Time:
22 Bar Facing Burpees
11 Squat Snatch (115/80)