MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
2 sets
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets:
5 High Hang Muscle Snatch
4 Snatch Grip Push Press
3 Hang Power Snatch
4 Low Box Jumps
4 Pike Push Ups
2. Workout Prep
3 sets:
2 Hang Power Snatch (build-in weight)
2 Box Jump Overs
3 Handstand Push Ups
Accessory Work
HANDSTAND PUSH UP PRACTICE (Checkmark)
Take 10-15 minutes to work on HSPU
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Metcon
COMP: Metcon (Time)
21-15-9
Hang Power Snatch (95/65)
Box Jump Overs (24/20)
Handstand Push Ups
Target time: Sub 9:00
Time cap: 12:00
Stimulus is moderate to moderate high. Reps are low enough that you can maintain a decent intensity, but be cautious on box jump-overs and handstands since they will tax the hips and shoulders on the barbell.
FIT: Metcon (Time)
21-15-9
Hang Power Snatch (75/55)
Box Jump Overs (20/16)
15-12-9
Handstand Push Ups
Target time: Sub 9:00
Time cap: 12:00
Stimulus is moderate to moderate high. Reps are low enough that you can maintain a decent intensity, but be cautious on box jump-overs and handstands since they will tax the hips and shoulders on the barbell.
BURN: Metcon (Time)
21-15-9
Hang Alternating Dumbbell Snatch (light)
Box Step Ups (20/16)
Dumbbell Push Press (light)