MobTown CrossFit – CrossFit
Weightlifting
Deadlift
Deadlift for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).
Metcon
COMP: Metcon (Time)
50-40-30-20-10-20-30-40-50
Double Unders
5-4-3-2-1-2-3-4-5
Wall Walks
Target time: 9-11 minutes
Time cap: 15 minutes
Today, we are climbing up and down the ladder with two movements. Athletes should aim to keep a moderate and steady pace on the way down and then try to replicate going back up. We want to restrain from going to hard out the gate of the descent so it doesn’t put us in a cardio deficit where our rest during and between sets increases.
FIT: Metcon (Time)
50-40-30-20-10-20-30-40-50
Double Unders
4-3-2-1-1-1-2-3-4
Wall Walks
Today, we are climbing up and down the ladder with two movements. Athletes should aim to keep a moderate and steady pace on the way down and then try to replicate going back up. We want to restrain from going to hard out the gate of the descent so it doesn’t put us in a cardio deficit where our rest during and between sets increases.
BURN: Metcon (Time)
50-40-30-20-10-20-30-40-50
Single Unders
5-4-3-2-1-2-3-4-5
Inchworms