MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
6 min AMRAP
30-sec row
5 Dumbbell Strict Press (each side)
20 Plate Hops
2. Workout Prep
1 set:
5/4 Calorie Row
5 Dumbbell Push Press
Weightlifting
Back Squat
Back Squat:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
Metcon
COMP: Metcon (Time)
3 rounds
15 Hang Power Cleans (135/95)
15 Burpees
Target time: 3-4 minutes
Time cap: 6 minutes
Stimulus for today’s workout is high intensity. We want one good effort for the day, and then you are done. The workout is a lot of grip, but it’s quick enough for you to hold onto the bar. Push with a repeatable pace through the first 2 rounds and sell out on the 3rd.
FIT: Metcon (Time)
3 rounds
15 Hang Power Cleans (115/80)
15 Burpees
Target time: 3-4 minutes
Time cap: 6 minutes
Stimulus for today’s workout is high intensity. We want one good effort for the day, and then you are done. The workout is a lot of grip, but it’s quick enough for you to hold onto the bar. Push with a repeatable pace through the first 2 rounds and sell out on the 3rd.