MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

Every 45 seconds (5 sets)

125m Row

– into –

3-4 sets (10:00 time cap)

10 PVC Pass Throughs

5 Snatch Grip Deadlifts

5 High Hang Muscle Snatch

5 Snatch Push Press

5 Power Snatch

**2. Strength Prep**

Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks.

– Athletes should look to increase weight from the last cycle (5lbs) if they breezed through the reps. Don’t add weight if it risks failure, form, or uneasiness through the 5 reps.

**3. Workout Prep**

1 set

5 Wall Balls

5 Toes to Bar

5 Wall Balls

Power Snatch (10 x 5)

Every Minute (10:00)

5 Power Snatch

– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Metcon

COMP: Metcon (Time)

For Time:

75 Wall Balls (20/14)

50 Toes to bar

75 Wall Balls (20/14)
Target time: 10-12 minutes

Time cap: 15 minutes

Upper body fatigue from toes-to-bars will have an effect on the ability to do wall balls in the second set of 75. BE STRATEGIC IN YOUR SET SIZE!

In order to finish under the time cap, athletes need to average 12-15 reps a minute

FIT: Metcon (Time)

For Time:

60 Wall Balls (20/14)

40 Toes to bar OR 50 Knees to Elbows

60 Wall Balls (20/14)
Target time: 10-12 minutes

Time cap: 15 minutes

In order to finish under the time cap, athletes need to average 12-15 reps a minute

BURN: Metcon (Time)

For Time:

50 Wall Balls (light)

50 Alternating V-Ups

50 Wall Balls (light)