MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
3 Inch Worms
5 Clean Grip Deadlifts (PVC – Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (PVC – Empty bar)
3 Hang Power Clean and Push Press (PVC – Empty bar)
2 Power Clean and Jerks (PVC – Empty bar)
2. Strength
10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
3. Workout Prep
2 sets:
3 Dumbbell Deadlifts
2 Dumbbell Hang Power Cleans
2 Dumbbell Push Ups
*Build in weight
Weightlifting
Power Clean and Jerk
10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Stimulus is moderate pacing with consistent sets on the dumbbells
Similar to dumbbell DT, and we all know how that attacks your grip and shoulders which is exactly what we will feel here. Start smooth and steady while trying to to complete 1 round every 2 minutes or less.
FIT: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
12 Dumbbell Deadlifts (35s/25s)
8 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Push Ups (35s/25s)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Stimulus is moderate pacing with consistent sets on the dumbbells
Similar to dumbbell DT, and we all know how that attacks your grip and shoulders which is exactly what we will feel here. Start smooth and steady while trying to to complete 1 round every 2 minutes or less.
BURN: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Dumbbell Deadlifts (light)
8 Dumbbell Hang Power Cleans (light)
6 Bar Push Ups