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