MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
8:00 AMRAP
3 Inch Worms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Shoulder Press
10 Deadbugs
6 Box Step Ups
2. Strength
Every 2:00 (6 sets)
2 Power Cleans + 2 Push Jerks
– complete unbroken, build-in sets-
3. Workout Prep
2 sets:
2 Shoulder to Overhead (build in weight)
2 Deadlifts (build in weight)
2 Box Jumps
Weightlifting
Power Clean + Push Jerk
Every 2:00 (6 sets)
2 Power Cleans + 2 Push Jerks (moderate-heavy)
– complete unbroken, build-in sets-
Metcon
COMP: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Target number of Rounds: 7+ rounds
Minimum number of Rounds: 5 rounds
FIT: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
5 Shoulder to Overhead (95/65)
10 Deadlifts (95/65)
15 Box Jumps (20/16)
Target number of Rounds: 7+ rounds
Minimum number of Rounds: 5 rounds
BURN: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
5 Dumbbell Shoulder to Overhead (light)
10 Dumbbell Deadlifts (light)
15 Box Step Ups (20/16)