MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Fronts
3 Push Press
**2. Strength Prep**
30 minutes
Today’s Strength will be like last week, but now we MAX. We have two lifts (Snatch and Clean and Jerk).
**3. Workout Prep**
2 sets
10 Double Unders
3 Deadlifts
2 Strict Handstand Push Ups
1 Bar Muscle Up
Weightlifting
Snatch
Athletes have 10 minutes to build in weight on Squat Snatch.
For athletes who can’t Squat Snatch have them either:
A: Power Snatch + Overhead Squat
B: Power Snatch
C: Squat Snatch as low as possible within their range of motion
Clean and Jerk
Athletes have 10 minutes to build in weight on Squat Clean and Jerk (Split or Push).
For athletes who can’t Squat Clean and Jerk have them either:
A: Power Clean + Jerk
B: Power Clean + Push Press
C: Squat Clean as low as possible within their range of motion + Press (Push Press, Push Jerk, or Split Jerk)
Metcon
COMP: Metcon (AMRAP – Reps)
Part A
8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 Strict Handstand Push-Ups
-rest 1:00 min after part A-
Part B
2:00 min Max Reps
Bar Muscle Ups or Burpee Pull Ups
Target number of Reps each set:
Part A: 4+ Rounds (268 Reps +)
Part B: 15 reps +
Minimum number reps before scaling:
Part A: 3 Rounds (201 Reps)
Part B: 10 reps
FIT: Metcon (AMRAP – Reps)
Part A
8:00 Amrap
50 Single Unders
10 Deadlifts (155/105)
5 Handstand Push-Ups or kick Up to Negatives
rest 1:00 min after part A
Part B
2:00 min Max Reps
Burpee Pull Ups