CrossFit – Mon, Sep 19

MobTown CrossFit – CrossFitWarm Up1. 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...

CrossFit – Sat, Oct 1

MobTown CrossFit – CrossFitWarm-upCOACH LEDMetconMetcon (Time)TEAMS OF 2 for time: 16/13 Calorie Echo Bike (each: at the same time) 40 Power Cleans (135/95) 400m Run together 40 Shoulder to Overhead (95/65) 16/13 Calorie Echo Bike (each: at the same time) 20...

KONG221001

MobTown CrossFit – Kong ConditioningWeightliftingSnatchSet 1: 1 Snatch @ 6/10 RPE 1 RM Snatch -rest 60-90 seconds- Set 2: 1 Snatch @ 7/10 RPE 1 RM Snatch -rest 60-90 seconds- Set 3: 1 Snatch @ 8/10 RPE 1 RM Snatch -rest 60-90 seconds- Set 4: 1 Snatch @ 9/10 RPE...

CrossFit – Fri, Sep 30

MobTown CrossFit – CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 15 PVC Passthroughs 15 Banded Air Squats 5 Step Back Lunges (each leg) 2. Workout Prep 3 sets: 4 Power Snatch (build in weight) 10’ Overhead Walking...

KONG220930

MobTown CrossFit – Kong ConditioningWeightliftingMuscle Snatch5 Muscle Snatch @ 6/10 RPE 4 Muscle Snatch @ 7/10 RPE 3 Muscle Snatch @ 8/10 RPE 2 Muscle Snatch @ 9/10 RPE 1 Muscle Snatch @ 10/10 RPESnatch BalanceSet 1: 1 Snatch Balance @ 6/10 RPE Snatch -rest...