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
Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
3. Workout Prep
3 sets:
100m Run (build in pace)
3 Clean and Jerks (build in weight)
Weightlifting
Snatch
Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
* The heavy 3 rep and 2 rep should be touch and go.
Metcon
COMP: Metcon (Time)
4 Rounds
400m Run
10 Clean and Jerks (155/105)
* Target time: 14-16 minutes
* Time cap: 18 minutes
* The stimulus for today’s workout is a consistent moderate intensity (70%). It’s a long workout grind where you have just to put your head down and work. We want to see similar pacing from round to round. Control your heart rate on the run and staying aggressive on reps for the barbell will be the key to success.
FIT: Metcon (Time)
4 Rounds
400m Run
10 Clean and Jerks (135/95)
* Target time: 14-16 minutes
* Time cap: 18 minutes
* The stimulus for today’s workout is a consistent moderate intensity (70%). It’s a long workout grind where you have just to put your head down and work. We want to see similar pacing from round to round. Control your heart rate on the run and staying aggressive on reps for the barbell will be the key to success.
BURN: Metcon (Time)
4 Rounds
300m Run
10 Dumbbell Clean and Jerks (light)