MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine
-into-
3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Snatch Balance
– into –
Work up to Snatch weight
**2. Workout Prep**
2 sets each (1:1 with a partner)
15-second Row (workout Pace)
2 Squat Snatch
Metcon
COMP: Metcon (Time)
7 Sets (each)
300/250m Row
7 Squat Snatch (135/95)
-Partner 1 complete full rounds before switching with Partner 2-
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Stimulus is a moderate-high intensity row paired with high skilled weightlifting. This is a physical push and mental where athletes will need to learn to calm their nerves after the row to prep for the first snatch (1st one is always the hardest).
Smooth is Fast, Fast is smooth!
FIT: Metcon (Time)
7 Sets (each)
250/200m Row
7 Squat Snatch (115/80)
(Partner 1 complete full rounds before switching with Partner 2)
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Stimulus is a moderate-high intensity row paired with high skilled weightlifting. This is a physical push and mental where athletes will need to learn to calm their nerves after the row to prep for the first snatch (1st one is always the hardest).
Smooth is Fast, Fast is smooth!