MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 ECHO Bike
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)
2. Strength
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
3. Workout Prep
2 sets:
10-second ECHO Bike (each/build in pace)
5 Wall Balls
Weightlifting
Power Snatch
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
Metcon
COMP: Metcon (Calories)
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
– At 16:00 –
50 Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
Target number of Calories: 175/150 Calories on the Echo Bike
Minimum number of Calories before scaling: 140/100 Echo
Wall Balls
Target Time Part 2: 3 – 3:40
Time Cap Part 2: 4 minutes
FIT: Metcon (Calories)
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
-1 minute rest-
At 16:00
50 Synchro Wall Balls (20/14) or 75 Synchro Wall Balls (14/10)
Target number of Calories: 225/180 calories on the Assault Bike, 175/150 Calories on the Echo Bike
Minimum number of Calories before scaling: 150/120 calories Assault, 140/100 Echo
Wall Balls
Target Time Part 2: 3 – 3:40
Time Cap Part 2: 4 minutes