MobTown CrossFit – CrossFit

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2 sets:

1:00 Run

1:00 Jump Rope

-into-

8:00 AMRAP

1x50ft Shuttle Run

5 Overhead Squats

5 Power Snatches

3 Squat Snatches (building in weight)

2. Workout Prep

3 sets:

50m Run

2 Squat Snatch (build in weight)

Metcon

COMP: Metcon (Time)

For Time:

200m Run

10 Squat Snatch (95/65)

300m Run

6 Squat Snatch (135/95)

400m Run

2 Squat Snatch (155/105)

-Rest 3:00-

2 Squat Snatch (155/105)

400m Run

6 Squat Snatch (135/95)

300m Run

10 Squat Snatch (95/65)

200m Run
Target time each set: 5:30-6:30

Time cap each set: 8 minutes

STIMULUS and GOALS

Stimulus is moderate to moderate/high intensity. We climb up the ladder on weights and distance, then turn around and see if we can repeat our efforts. You should select weights that increase in difficulty but are still doable for squat snatches at their current fitness/strength level.

FIT: Metcon (Time)

For Time:

200m Run

10 Squat Snatch (75/55)

300m Run

6 Squat Snatch (115/80)

400m Run

2 Squat Snatch (135/95)

-Rest 3:00-

2 Squat Snatch (135/95)

400m Run

6 Squat Snatch (115/80)

300m Run

10 Squat Snatch (75/55)

200m Run
Target time each set: 5:30-6:30

Time cap each set: 8 minutes

STIMULUS and GOALS

Stimulus is moderate to moderate/high intensity. We climb up the ladder on weights and distance, then turn around and see if we can repeat our efforts. You should select weights that increase in difficulty but are still doable for squat snatches at their current fitness/strength level.

BURN: Metcon (Time)

For Time:

100m Run

10 Dumbbell Snatch (light)

200m Run

8 Dumbbell Snatch (light-moderate)

300m Run

6 Dumbbell Snatch (moderate)

-Rest 3:00-

6 Dumbbell Snatch (moderate)

300m Run

8 Dumbbell Snatch (light-moderate)

200m Run

10 Dumbbell Snatch (light)

100m Run

Accessory Work

GLUTES

Metcon (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

10 Deficit Sumo DB/KB Deadlift @ moderate weight

10 GHD Hip Raise @ moderate weight

*Rest 3 minutes b/t rounds