MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Minutes Assault Bike followed by:
100 Single Unders
50 Single Unders Left Foot
50 Single Unders Right Foot
– into –
5 min AMRAP
1 min easy row
10-floor plate press
10 pass-throughs with PVC pipe
5 Birddogs (each side)
– into –
3 sets (Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch High Pulls (From High Hang)
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
After Warm Up, take 3-5 minutes to work up to their 70% of 1Rm Snatch. Athletes will perform 3 squat snatches every minute for 10 minutes at 70% of 1rm.
Weightlifting
Squat Snatch
10 sets x 3 Squat Snatch @70% of 1RM Snatch
* Complete a set every minute (10 minutes) *
Reps are performed in singles to ensure proper form.
Metcon
COMP: Metcon (AMRAP – Reps)
Every Minute (6 sets or 18 min of work)
Minute 1: 15 Kettlebell Swings (70/53)
Minute 2: 12 Burpees
Minute 3: 200m Run or 16/13 Calorie Row
REST 30 seconds
Target time each movement: Sub 45 seconds
Time cap: 50 seconds
Score will be total reps completed. The row and run will count as 16/13.
The run is a very challenging distance for the time limit…
FIT: Metcon (AMRAP – Reps)
Every Minute (6 sets or 18 minutes of work)
Minute 1: 15 Kettlebell Swings (53/35)
Minute 2: 10 Burpees
Minute 3: 100m Run or 12/10 Calorie Row
:30 REST
Target time each movement: Sub 45 seconds
Time cap: 50 seconds
Score will be total reps completed. The row and run will count as 12/10.