MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jog
-into-
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
10-12 minutes Heavy Single Deadlift
3. Workout Prep
3 Sets
50m Run (build in pace)
3 Power Cleans (light – build in weight)
Weightlifting
Deadlift
Build up to a Heavy Deadlift
10-12 minutes
Metcon
COMP: Metcon (Time)
10 Power Cleans (135/95)
200m Run
8 Power Cleans (155/105)
200m Run
6 Power Cleans (185/125)
200m Run
4 Power Cleans (205/135)
200m Run
2 Power Cleans (225/155)
200m Run
Target time: 9-11 minutes
Time cap: 14 minutes
We have a fun, increasing barbell load with steady and consistent run in the mix today. Athletes will try to use the run as a quick recover to stay aggressive on the barbell.
FIT: Metcon (Time)
10 Power Cleans (115/80)
200m Run
8 Power Cleans (135/95)
200m Run
6 Power Cleans (155/105)
200m Run
4 Power Cleans (185/125)
200m Run
2 Power Cleans (205/135)
200m Run
Target time: 9-11 minutes
Time cap: 14 minutes
We have a fun, increasing barbell load with steady and consistent run in the mix today. Athletes will try to use the run as a quick recover to stay aggressive on the barbell.
BURN: Metcon (Time)
10 Power Cleans (95/65)
200m Run
8 Power Cleans (115/80)
200m Run
6 Power Cleans (135/95)
200m Run
4 Power Cleans (155/105)
200m Run
2 Power Cleans (185/125)
200m Run