MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every 3:00 (5 sets)
5 Hang Squat Snatch (Build up to 65% of 1RM Snatch)
3. Workout Prep
2 sets:
10 Double Unders (each)
5 Wall Balls
Weightlifting
Hang Squat Snatch
Every 3:00 (5 sets)
5 Hang Squat Snatch (Build up to 65% of 1RM Snatch)
Metcon
COMP: Metcon (Time)
100 Double Unders
100 Wall Balls (20/14)
100 Double Unders
Target time: sub 9 minutes
Time cap: 12 minutes
The stimulus for today’s workout is a moderate high. Approach the workout with a planned rep scheme that keeps intensity. This workout is going to challenge you mentally and physically.
Be strategic on set size!
This workout involves up-and-down movements that elevate the heart rate. Focus on steady breathing to sustain consistent output.
FIT: Metcon (Time)
75 Double Unders
75 Wall Balls (20/14)
75 Double Unders
Target time: sub 9 minutes
Time cap: 12 minutes
The stimulus for today’s workout is a moderate high. Approach the workout with a planned rep scheme that keeps intensity. This workout is going to challenge you mentally and physically.
Be strategic on set size!
This workout involves up-and-down movements that elevate the heart rate. Focus on steady breathing to sustain consistent output.
BURN: Metcon (Time)
100 Single Unders
50 Wall Balls
100 Single Unders