MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Easy Row
– into –
2 Sets (Empty Bar or PVC)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
3 Squat Snatch
2 Sets (Empty Bar or PVC)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
3 Squat Cleans
– into –
Build up to Workout Weights in snatch and clean
**2. Workout Prep**
2 rounds
5/4 Calorie Row (Same time)
2 Power Cleans + 1 Squat Clean (each, build-up)
– into –
2 rounds
5/4 Calorie Row (Same time)
2 Power Snatch + 1 Squat Snatch (each, build-up)
Metcon
Metcon (Time)
Partner workout
400m Run together
20/16 Calorie Row (each: at the same time)
40 Power Cleans (155/105)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (95/65)
400m Run
20/16 Calorie Row (each: at the same time)
20 Cleans (185/125)
20/16 Calorie Row (each: at the same time)
20 Snatches (135/95)
20/16 Calorie Row (each: at the same time)
400m Run
40 minute time cap
FIT: Metcon (Time)
Partner workout
300m Run
16/14 Calorie Row (each: at the same time)
40 Power Cleans (115/85)
16/14 Calorie Row (each: at the same time)
40 Power Snatches (75/45)
300m Run
16/14 Calorie Row (each: at the same time)
20 Cleans (155/105)
16/14 Calorie Row (each: at the same time)
20 Snatches (105/75)
16/14 Calorie Row (each: at the same time)
300m run