211012

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

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