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 be performing ascending reps of squat snatch beginning at 65% and increasing across 10 total reps as the athletes choice of weight increases. Athletes should not go above 90% and should heavily focus on form with all 10 attempts rather than just adding weight for the sake of lifting heavier. Do not let reps get messy.
3. Workout Prep
1 set:
20-second Row (workout pace)
5 Power Snatch
Weightlifting
Squat Snatch (1 Squat Snatch x 10 sets
Start at 65% and Build, No higher than 90%
* Complete 1 set every 1:15 *)
THESE NEED TO BE ON THE CLOCK!
Metcon
COMP: Metcon (Time)
FOR TIME
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
Target time: 9-11 minutes
Time cap: 14 minutes
FIT: Metcon (Time)
200/175m Row
25 Power Snatches (65/45)
200/175m Row
25 Power Snatches (65/45)
200/175m Row
25 Power Snatches (65/45)
200/175m Row
Target time: 9-11 minutes
Time cap: 14 minutes