MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
2:00 Machine:
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Banded Pass-throughs
10 PVC Overhead Squats
5 Hang Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
2. Strength
5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)
Weightlifting
Hang Power Clean
5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)
build across sets (no higher than 65%) while completing 10 unbroken Hang Power Cleans.
Metcon
COMP: Metcon (Time)
3 Rounds
30 Overhead Squats (95/65)*
30/24 Calorie ECHO Bike
*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)
Target time: 9-11 minutes
Time cap: 14 minutes
If you have mobility issues, go a little heavier than overhead squat weight and perform front squats.
Overhead Squat: The weight selected should be light and allow athletes to have minimal breaks within 30 reps. The goal should be to complete the 30 reps in 2-3 sets tops
FIT: Metcon (Time)
3 Rounds
30 Overhead Squats (75/55)
25/20 Calorie ECHO Bike
Every time you break on the OHS, complete 10 Box Jump Overs (8)
Target time: 9-11 minutes
Time cap: 14 minutes
If you have mobility issues, go a little heavier than overhead squat weight and perform front squats.
Overhead Squat: The weight selected should be light and allow athletes to have minimal breaks within 30 reps. The goal should be to complete the 30 reps in 2-3 sets tops
BURN: Metcon (Time)
3 Rounds
20 Dumbbell Front Squats (light)
20/16 Calorie Bike
Every time you break on the FS, complete 10 Box Step Ups (20)