MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Roll and Reach
10 Bird Dogs
5 Deadlifts (empty bar)
5 Hang Power Cleans (empty bar))
5 Kip Swings
3 Inch Worms
2. Strength
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
3. Workout Prep
3 sets
5 Air Squats
1 Muscle Up
3 Hang Power Cleans (build in weight)
Weightlifting
Deadlift
Deadlift for load:
#1: 10 reps @ 65%
#2: 5 reps @ 75%
#3: 3 reps @ 85%
#4: 1+ reps @ 95%
Metcon
COMP: Metcon (Time)
3 Rounds
50 Air Squats
20 Pull Ups
10 Hang Power Cleans (135/95)
Target Time: 7-9 Minutes
Time Cap: 12 minutes
FIT: Metcon (Time)
3 Rounds
50 Air Squats
12 Pull Ups
10 Hang Power Cleans (115/80)
Target Time: 7-9 Minutes
Time Cap: 12 minutes
BURN: Metcon (Time)
3 Rounds
30 Air Squats
7 Up Down + Jumping Pull Up
10 Dumbbell Hang Power Cleans (light)