MobTown CrossFit – CrossFit
Weightlifting
Front Squat
3 sets:
10 Front Squat (60-65%)
2 Standing Broad Jumps
-rest 2:00 between sets-
Metcon
COMP: Metcon (Time)
10 Rounds
1 Power Clean (205/135)
4x50ft Shuttle Run
* Each Shuttle Run rep is 25 feet down + 25 feet back
Target time: 7-9 minutes
Time cap: 12 minutes
Workout is scored by total time. Stimulus is moderate intensity, with shuttle run intensity considering the heavy clean attempts (meaning you should pace the shuttle runs to where you can immediately move to the bar and perform a successful rep after a 7-10 second setup).
FIT: Metcon (Time)
10 Rounds
1 Power Clean (155/105)
4x50ft Shuttle Run
* Each Shuttle Run rep is 25 feet down + 25 feet back
Target time: 7-9 minutes
Time cap: 12 minutes
Workout is scored by total time. Stimulus is moderate intensity, with shuttle run intensity considering the heavy clean attempts (meaning you should pace the shuttle runs to where you can immediately move to the bar and perform a successful rep after a 7-10 second setup).
BURN: Metcon (Time)
10 Rounds
1 Power Clean (135/95)
4x50ft Shuttle Run