MobTown CrossFit – CrossFit
Weightlifting
Back Squat
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight.
Metcon
COMP: Metcon (Time)
30/24 Calorie ECHO Bike
20 Power Cleans (155/105)
30/24 Calorie ECHO Bike
15 Front Squats (155/105)
30/24 Calorie ECHO Bike
10 Squat Cleans (155/105)
Target time: 11-13 minutes
Time cap: 16 minutes
Stimulus is moderate intensity across the entire workout. Athletes should select a barbell weight that allows them to perform squats unbroken and consistently paced singles on cleans.
FIT: Metcon (Time)
24/20 Calorie ECHO Bike
20 Power Cleans (135/95)
24/20 Calorie ECHO Bike
15 Front Squats (135/95)
24/20 Calorie ECHO Bike
10 Squat Cleans (135/95)
Target time: 11-13 minutes
Time cap: 16 minutes
Stimulus is moderate intensity across the entire workout. Athletes should select a barbell weight that allows them to perform squats unbroken and consistently paced singles on cleans.
BURN: Metcon (Time)
20/16 Calorie Air Bike
20 Dumbbell Power Cleans (light)
20/16 Calorie Air Bike
15 Dumbbell Front Squats (light)
20/16 Calorie Air Bike
10 DUmbbell Squat Cleans (light)