MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Ttimes through
* Focus on footwork and finishing the pull
2. Strength
8:00 to establish a Heavy Power Clean
-into-
3×8 Hang Muscle Cleans (40-50% of Heavy Power Clean)
3. Workout Prep
3 sets:
2 Clean and Jerks (build in weight)
Power Clean
8 minutes to establish a Heavy Power Clean
-into-
3 sets x 8 Hang Muscle Cleans (at 40-50% of Heavy Power Clean)
Hand Muscle Clean (Weight)
3 x8
Metcon
COMP: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Target time: 3-5 minutes
Time cap: 8 minutes
Stimulus is high intensity but with a strategic rep scheme/pace.
FIT: Metcon (Time)
For Time
30 Clean and Jerks (115/80)
Target time: 3-5 minutes
Time cap: 8 minutes
Stimulus is high intensity but with a strategic rep scheme/pace.