MobTown CrossFit – CrossFit
Weightlifting
Back Squat (6 sets x 2 Back Squats (80%)
-Every 1:30-)
Metcon
COMP: Metcon (5 Rounds for time)
5 sets (Every 4:00)
18/14 Calorie Ski (or Row)
12 Toes to Bar
6 Power Snatch (135/95)
Target time each set: 1:50-2:15
Time cap each set: 2:30
Moderate-high pacing with consistent set times across. It’s a core and shoulder beat down, but the sets are quick. Be aggressive at each station with little to no rest between movements.
FIT: Metcon (5 Rounds for time)
5 sets (Every 4:00)
16/13 Calorie Ski (or Row)
10 Toes to Bar
6 Power Snatch (115/80)
Target time each set: 1:50-2:15
Time cap each set: 2:30
Moderate-high pacing with consistent set times across. It’s a core and shoulder beat down, but the sets are quick. Be aggressive at each station with little to no rest between movements.
BURN: Metcon (5 Rounds for time)
5 sets (Every 4:00)
10/8 Calorie Ski (or Row)
10 Hanging Knee Raises
10 Dumbbell Snatch (light)