MobTown CrossFit – CrossFit
Weightlifting
Power Clean
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
Metcon
COMP: Metcon (Time)
30 Pull Ups
3 Rounds of DT (155/105)
20 Pull Ups
2 Rounds of DT (155/105)
10 Pull Ups
1 Round of DT (155/105)
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
Target time: 10-12 minutes
Time cap: 15 minutes
Today’s workout will challenge the your grip and willingness to hold on to the bar. We want to see you approach this with a moderately fast pace with strategic rep schemes to avoid blowing up their grip. “DT” has historically been labeled as a forearm wrecker, and pairing it with pull-ups will be challenging.
Quick breaks on both bars might be the safety net needed to survive the later rounds. The same weight is used across all movements
FIT: Metcon (Time)
20 Pull Ups
3 Rounds of DT (135/95)
15 Pull Ups
2 Rounds of DT (135/95)
10 Pull Ups
1 Round of DT (135/95)
Target time: 10-12 minutes
Time cap: 15 minutes
Today’s workout will challenge the your grip and willingness to hold on to the bar. We want to see you approach this with a moderately fast pace with strategic rep schemes to avoid blowing up their grip. “DT” has historically been labeled as a forearm wrecker, and pairing it with pull-ups will be challenging.
Quick breaks on both bars might be the safety net needed to survive the later rounds. The same weight is used across all movements
BURN: Metcon (Time)
20 Ring Rows
3 Rounds of Dumbbell DT (light)
15 Ring Rows
2 Rounds of Dumbbell DT (light)
10 Ring Rows
1 Round of Dumbbell DT (light)