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, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength Prep
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes) *
3. Workout Prep
2 sets:
2 Burpees
5 Wall Balls
Weightlifting
Squat Snatch
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes) *
Metcon
COMP: Metcon (Time)
For Time
21-15-9
Burpees
42-30-18
Wall Balls (20/14)
Target time: 7-8 minutes
Time cap: 13 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across entire workout. Be strategic in pacing the burpees to avoid burning out. Try to hit bigger sets than you normally would.
FIT: Metcon (Time)
For Time
18-12-6
Burpees
36-24-12
Wall Ball (20/14)
Target time: 7-8 minutes
Time cap: 13 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across entire workout. Be strategic in pacing the burpees to avoid burning out. Try to hit bigger sets than you normally would.
BURN: Metcon (Time)
For Time
15-12-9
Burpees
30-24-18
Wall Ball
Target time: 7-8 minutes
Time cap: 13 minutes
STIMULUS and GOALS
Stimulus is moderate intensity across entire workout. Be strategic in pacing the burpees to avoid burning out. Try to hit bigger sets than you normally would.