MobTown CrossFit – CrossFit


Warm-up (No Measure)

Hip Halo Warmup


3 sets (10:00 cap)

with Empty Bar

5 Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 High Hang Power Snatch

10 Alternating V-Ups

**2. Strength Prep**

Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks.

Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.

**3. Workout Prep**

3 sets

2 Power Snatch (Build in weight)

3 Toes to bar

* Focus on fast singles while staying close to the bar when dropped *


Deadlift (5×5)

5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *


COMP: Metcon (AMRAP – Reps)

7:00 AMRAP

3-6-9-12 . . . .

Power Snatch (115/80)

Toes to Bar
CrossFit Open Workout 13.4 (2.0) but, instead of clean and jerks, we substitute in the power snatch.

IT: Metcon (AMRAP – Reps)

7:00 AMRAP

3-6-9-12 . . . .

Power Snatch (95/65)

Toes to Bar

BURN: Metcon (AMRAP – Reps)

7:00 AMRAP

3-6-9-12 . . . .

Power Snatch (75/55)

Knees to Elbows

Accessory Work

Weighted Hip Thrusts

5 sets: 10-15 reps

*Build to a heavy weight as long as form can be maintained across sets

Focus: Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.