MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row
-into-
3 sets:
5 Inch Worms
4 Muscle Cleans and Shoulder Press (empty bar)
3 Hang Power Clean and Push Press (empty bar)
2 Clean and Jerks (empty bar)
2. Strength
“Gwen”
15-12-9 Clean and Jerk (For Load)
*Every 4:00, complete 1 set. Each set must be unbroken, touch and go.
3. Workout Prep
2 sets:
2 Burpee Box Jump Overs (build-in height)
Weightlifting
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
Metcon
COMP: Metcon (Time)
100 Burpee Box Jump Overs (24/20)
– Repeat from April 19th, 2023
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus is moderate pacing throughout all reps. Aim to start with an intensity that you can finish with. You can go straight through or have planned rests with descending sets (14,13,12,11,10,9,8,7,6,5, 5 reps).
FIT: Metcon (Time)
For Time:
100 Burpee Box Jump Overs (20/16)
Target time: 8-10 minutes
Time cap: 15 minutes
Stimulus is moderate pacing throughout all reps. Aim to start with an intensity that you can finish with. You can go straight through or have planned rests with descending sets (14,13,12,11,10,9,8,7,6,5, 5 reps).