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MobTown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

**2. Strength Prep**

Athletes will spend 8-10 minutes completing 3 sets of 2 Power Snatch with a barbell. The reps are performed in singles catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats.

**3. Workout Prep**

2 sets (increase weight and box height)

4 Kettlebell Swings

2 Box Jump Overs

Weightlifting

Power Snatch

2 Power Snatch x 3 sets @75% of 1RM Snatch

* Rest 60-90 seconds between sets *

Reps are completed in singles with a 5-8 second break between reps

Overhead Squat

3 Overhead Squats x 3 sets @70-80% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Kettlebell Swings (70/53)

8 Box Jump Overs (24/20)
Target number of Rounds: 6-8 Rounds

Minimum number of Rounds before scaling: 4.5 Rounds

STIMULUS and GOALS

Stimulus is moderate pacing across rounds. Athletes should focus on consistent pacing that can be maintained for each movement across the entirety of the AMRAP.

Tougher than you think with each movement not really allowing much rest. Goal should be to hold a round every 60-90 seconds.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

8 Kettlebell Swings (53/35)

8 Box Jump Overs (20/16)
Target number of Rounds: 6-8 Rounds

Minimum number of Rounds before scaling: 4.5 Rounds