MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1:00 Machine
5 Deadbugs (each side)
5 Stepback Lunges (each side)
5 Snatch Grip Deadlifts (empty bar)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
**2. Strength Prep**
15 Minutes
Athletes have 10 reps to build in weight on Squat Snatch. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light.
**3. Workout Prep**
100m Run (workout pace)
10m Dumbbell Lunge Walk
Weightlifting
Snatch
Snatch:
Perform 10 singles within 70-80% of 1RM Snatch
* Rest 60-90 seconds between sets *
Athletes have 10 reps to build in weight on Squat Snatch. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light.
Metcon
COMP: Metcon (Time)
4 Rounds
400m Run
100ft Single Dumbbell Lunge (50/35)
Target time: 16-18 minutes
Time cap: 20 minutes
FIT: Metcon (Time)
4 Rounds
300m Run
100ft Single Dumbbell Lunge (35/25)
Target time: 16-18 minutes
Time cap: 20 minutes