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.