MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 Reps of Junkyard Dog part 1
**2. Workout Prep**
Burgener Warm-Up
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5 Zombie Squats
5 Front Squats
5 Pause Front Squats
– into –
3-4 mins building up to the top weight
Focus on body position and bar placement during the zombie and front squats…you should be finding your catch position for the clean.
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Metcon
COMP: Metcon (Time)
5 sets
5 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (185/135)
2 Power Clean and Jerks (205/145)
1 Power Clean and Jerk (225/155)
-Rest 1:1 between set –
Target time each set: 2-2:30 minutes
Time cap each set: 4 minutes
The stimulus for today’s workout is moderate/high intensity with smart, calculated rest between lifts to minimize misses and improper form. Workouts like this will allow athletes to lift heavy increasing weights while understanding the importance of listening to their bodies when and when not to lift. The first set should be a “Feel out Round” while increasing the pace as they begin to groove into the movement.
FIT: Metcon (Time)
5 sets
5 Power Clean and Jerks (95/65)
4 Clean and Jerks (115/80)
3 Clean and Jerks (135/95)
2 Clean and Jerks (155/105)
1 Clean and Jerks (175/120)
Rest 1:1 between set
Target time each set: 2-2:30 minutes
Time cap each set: 4 minutes
Accessory Work
ROMWOD (No Measure)
ROMWOD
ACCOMPLISHED