MobTown CrossFit – CrossFit




Snatch Balance

Heavy Snatch Balance

12 minutes

* Work up to a heavy single for the day *

Athletes should focus on a smooth and controlled dip into a fast/aggressive drop under the bar. Punch hard! and make sure footwork is consistent and doesn’t get sloppy as the weight goes up.

Have newer athletes stay light (PVC or empty bar) working on Push Press into Overhead Squat or Just a Snatch Grip Push Jerk.



COMP: Metcon (Time)

1000m/850m Row

20 Power Cleans (155/105) or 20 Sandbag over shoulder (150/100)

750m/650m Row
12 Minute Time Cap

FIT: Metcon (Time)

750m/650m Row

20 Power Cleans (115/75)

750m/650m Row
12 Minute Time Cap

Accessory Work


Accumulate 3 Minutes of a hanging L-Sit.