MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
10 PVC Pipe pass-throughs
10 PVC Around the Worlds (left and right)
-into-
3 sets:
:30 Jump Rope
5 Snatch Grip Deadlifts (empty bar)
4 Hang Muscle Snatches (empty bar)
3 Power Snatches (empty bar)
5 Roll and Reach
2. Workout Prep
2 sets:
10 Double Unders
2 Power Snatch (build-in weight)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
The first ever CrossFit Open Workout!
Stimulus is moderate-high intensity, and hang on! This one gets grippy and will sneak up on you fast.
FIT: Metcon (AMRAP – Rounds and Reps)
10:00 Amrap
30 Single Unders
15 Power Snatch (55/45)
Accessory Work
Metcon (Checkmark)
4 Rounds
10 Barbell Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 2 min b/t rounds-