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)