MobTown CrossFit – CrossFit
Warm-up
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Weightlifting
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.
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Metcon
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
L-Sit
Accumulate 3 Minutes of a hanging L-Sit.