MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
-into-
7 min AMRAP
30-sec single unders
3 Snatch Deadlifts
3 Snatch High Pulls
3 Muscle Snatch
3 Power Snatch
**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy set of 3 Snatch Deadlifts, followed by 2 Power Snatch. For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles).
**3. Workout Prep**
1 set
10 Double Unders
5 Slow and controlled Push-Ups
Weightlifting
Snatch Deadlift + Power Snatch
3 Snatch Deadlift + 2 Power Snatch x 5 sets
* Work up to a comfortable heavy *
For this complex, we want the Snatch Deadlifts performed unbroken, and then athletes will drop the bar and perform 2 Power Snatch (singles)
Metcon
COMP: Metcon (Time)
100-80-60-40-20
Double Unders
50-40-30-20-10
Push-Ups
Target time: 13-15 minutes
Time cap: 18 minutes
FIT: Metcon (Time)
100-80-60-40-20
Single Unders
25-20-15-10-5
Push-Ups