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