MobTown CrossFit – CrossFit
Warm-up
Metcon
COMP: Metcon (Time)
Teams of 2
5 sets: (each/1:1)
15/12 Calorie Row
4 Sandbag Cleans (150/100) (Or 185/125 Power Clean)
12/10 Calorie Row
3 Sandbag Cleans (150/100) (Or 185/125 Power Clean)
9/8 Calorie Row
2 Sandbag Cleans (150/100) (Or 185/125 Power Clean)
Target time each set: 3-3:45 minutes
Time cap each set: 4 minutes
STIMULUS and GOALS
Stimulus is moderate-high intensity across rounds. Athletes will go back and forth with a partner, one resting while the other completes a full round. Athletes should push the pace on rounds but not so much that they have to rest excessively when going to the sandbag.
The rest will be pretty lengthy, so test the first round out, and then they should steadily increase for the next 4.
FIT: Metcon (Time)
Teams of 2
4 rounds: (each/1:1)
15/12 Calorie Row
4 Sandbag Cleans (100/70) (Or 155/105 Power Clean)
12/10 Calorie Row
3 Sandbag Cleans (100/70) (Or 155/105 Power Clean)
9/8 Calorie Row
2 Sandbag Cleans (100/70) (Or 155/105 Power Clean)
Target time each set: 3-3:45 minutes
Time cap each set: 4 minutes
STIMULUS and GOALS
Stimulus is moderate-high intensity across rounds. Athletes will go back and forth with a partner, one resting while the other completes a full round. Athletes should push the pace on rounds but not so much that they have to rest excessively when going to the sandbag.
The rest will be pretty lengthy, so test the first round out, and then they should steadily increase for the next 4.