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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Crossover Symmetry Warmup or Banded 7’s

-into-

6 min AMRAP

30-sec easy row

8 Alternating Hang dumbbell cleans (lightweight – focus on transition)

8 Single Dumbbell Push Press (each)

**2. Strength Prep**

Athletes have 10-12 minutes to complete 5 sets of 3 reps on push jerks between 60-70%.

**3. Workout Prep**

1 set

5/4 Calorie Row

4 Alternating Hang Dumbbell Clean and Jerks

5 Push Ups

Weightlifting

Push Jerk

5 x 3 @60-70% (1RM Clean and Jerk)

Athletes have 10-12 minutes to complete 5 sets of 3 reps on push jerks between 60-70%. Weight should be comfortable and bordering on challenging but should not be at risk for missed reps. Athletes should use the reps to practice good form rather than focusing on lifting heavy. Bar can be taken from the rig or the ground.

Metcon

COMP: Metcon (Time)

For Time:

40/30 Calorie Row

40 Alternating Hang Dumbbell Clean and Jerk (50/35)

80 Push-Ups

40 Alternating Hang Dumbbell Clean and Jerk (50/35)

40/30 Calorie Row
Target time: 12-14 minutes

Time cap: 18 minutes

Alt. Hang DB Clean and Jerk: Select a weight that will allow you to perform 20 reps at a time without putting down the DB.

FIT: Metcon (Time)

30/24 Calorie Row

40 Alternating Hang Dumbbell Clean and Jerk (35/25)

60 Push-ups

40 Alternating Hang Dumbbell Clean and Jerk (32/25)

30/24 Calorie Row
Target time: 12-14 minutes

Time cap: 18 minutes