MobTown CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2-3 Sets
10 Glute Bridges
10 Kip Swings
10 Single-Leg Romanian Deadlift (Each Side)*
10 Single-Arm Dumbbell Strict Press (Each Side)*
*Performed with Light Dumbbell
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Power Clean (On the 2:00 x 5 Sets:)
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean
Set #1 – 35%
Set #2 – 40%
Sets #3-5 – 45-55%
(4) reps in each complex
Each rep has a (1) second pause
Pausing Clean Pull – 1s pause at knee level
Remaining (3) reps have the same pause at knee level
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)
At Home
EQUIP: Metcon (AMRAP – Reps)
WARM-UP
2-3 Sets
10 Glute Bridges
10 PVC pass throughs
10 Single-Leg Romanian Deadlift (Each Side)*
10 Single-Arm Dumbbell Strict Press (Each Side)*
Warm up
*Performed with Light Dumbbell
METCON
AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
Demo
https://youtu.be/9e0yFZPx24w
The reps on the dumbbell movements will climb by 2 each round
The double under reps will stay static at 30
Your score total is total reps accumulated over the 12 minutes
Use the following cheat sheet for scoring:
Finish 2’s: 34
Finish 4’s: 72
Finish 6’s: 114
Finish 8’s: 160
Finish 10’s: 210
Finish 12’s: 264
Finish 14’s: 322
Finish 16’s: 384
NONE: Metcon (AMRAP – Reps)
WARM-UP
2-3 Sets
10 Glute Bridges
10 pass throughs
10 Single-Leg Romanian Deadlift (Each Side)*
10 Single-Arm Strict Press (Each Side)*
*Performed with Light Odd Object
METCON
AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
The reps on the odd object movements will climb by 2 each round
The line hop reps will stay static at 30
Your score total is total reps accumulated over the 12 minutes
Use the following cheat sheet for scoring:
Finish 2’s: 34
Finish 4’s: 72
Finish 6’s: 114
Finish 8’s: 160
Finish 10’s: 210
Finish 12’s: 264
Finish 14’s: 322
Finish 16’s: 384