MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
2 sets:
10 Banded Fire Hydrants
10 Banded Squats
-into-
3 sets
10 PVC Pass Throughs
10 PVC Around the Worlds (left and right)
5 PVC Snatch Push Press
4 PVC Overhead Squats
3 PVC Pressing Snatch Balance
2 PVC Snatch Balance
3. Workout Prep
3 sets
3 Power Cleans (build-in weight)
2 Burpee Broad Jump (Build in distance)
Weightlifting
Snatch Push Press + Snatch Balance
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
Metcon
COMP: Metcon (Time)
5-4-3-2-1
Power Cleans (185/125)
10-8-6-4-2
Burpee Broad Jumps (4’/3’)
Target time: 4-6 minutes
Time cap: 8 minutes
Stimulus is moderate to moderate-fast pacing as reps descend. Approach the bar with a purposeful intensity that allows you to begin working directly on the burpees. Reps are descending, which is always mentally easier. You should build in your pace, rather than coming out too fast and slowing down.
Stay close to the bar on the cleans and keep moving on the burpees. We want it to hurt at the end.
FIT: Metcon (Time)
5-4-3-2-1
Power Cleans (155/105)
10-8-6-4-2
Burpee Broad Jumps (3’/2’)
Target time: 4-6 minutes
Time cap: 8 minutes
Stimulus is moderate to moderate-fast pacing as reps descend. Approach the bar with a purposeful intensity that allows you to begin working directly on the burpees. Reps are descending, which is always mentally easier. You should build in your pace, rather than coming out too fast and slowing down.
Stay close to the bar on the cleans and keep moving on the burpees. We want it to hurt at the end.