MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will spend 10 minutes building to a heavy single on Snatch with a barbell. The rep is performed as a squat or power snatch (if needed to scale).
3. Workout Prep
3 sets:
1 Burpee to Target
2 Alternating Dumbbell Snatch (build in weight)
3 Wall Balls
Weightlifting
Snatch
– Heavy Single (10-12 minutes)
* Rest as needed between sets *
Metcon
WTH: Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
4 Burpees to 12 inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (30/20)
Target number of Rounds: 10+ Rounds
Minimum number of Rounds before scaling: 7 Rounds
Stimulus is moderate intensity across the entire amrap. Athletes should settle into a pace that can be maintained from start to finish.
COMP: Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (55/35)
8 Wall Balls (20/14)
Target number of Rounds: 10+ Rounds
Minimum number of Rounds before scaling: 7 Rounds
Stimulus is moderate intensity across the entire amrap. Athletes should settle into a pace that can be maintained from start to finish.
FIT: Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
4 Burpees to 6 inch target
6 Alternating Dumbbell Snatch (35/25)
8 Wall Balls (14/10)
Target number of Rounds: 10+ Rounds
Minimum number of Rounds before scaling: 7 Rounds
Stimulus is moderate intensity across the entire amrap. Athletes should settle into a pace that can be maintained from start to finish.