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
**1. Movement Prep/Activation and Increasing Heart Rate**
5:00 Machine (30 secs fast/30 secs slow)
– into-
3 sets
1 Zombie Rope Climb
3 Muscle Snatch (empty bar)
3 Muscle Clean + Shoulder Press (empty bar)
3 Low Box Jumps
**2. Workout Prep**
– Give athletes 5-7 minutes to work up in weight on Power Snatch/Clean and Jerk while hitting a rope climb here or there and jumping on and off a box –
Metcon
COMP: Metcon (Time)
7 Sets
1 Rope Climb
2 Power Snatches (135/95)
3 Power Clean and Jerks (135/95)
6 Box Jump Overs (24″/20″)
-Rest 1:1 between sets-
Target time each set: 1:45 – 2:15
Time cap each set: 2:30
FIT: Metcon (Time)
7 Sets
1 Rope Climb
2 Power Snatches (115/80)
3 Power Clean and Jerks (135/95)
6 Box Jump Overs (24″/20″)
-Rest 1:1 between sets-
Target time each set: 1:45 – 2:15
Time cap each set: 2:30
BURN: Metcon (Time)
7 Sets
2 Zombie Climbs or 3 Burpee Pull Ups
4 Alternating Dumbbell Snatch (35/20)
6 Alternating Dumbbell Clean and Jerk (35/20)
8 Alternating Box Step Ups
Rest 1:1 b/t Sets
Target time each set: 1:45 – 2:15
Time cap each set: 2:30
Accessory Work
ROMWOD (No Measure)
ROMWOD