MobTown CrossFit – CrossFit
Weightlifting
Warm-up
1. Movement Prep
8:00 AMRAP
10 Cossack Squats
5 light Dumbbell Hang Cleans
5 Up Downs
5 Kip Swings
5 Ring Rows
3 Tempo Front Squats
2. Strength
8 sets
2 Tempo Front Squat (70-80%)
3. Workout Prep
2 sets:
3 Hang Dumbbell Squat Cleans (build-in weight)
2 Burpee Box Get Overs (build-in height)
Set 1: 5 Pull Ups
Set 2: 3 Chest to Bar
Tempo Front Squats
8 sets
2 Tempo Front Squat (70-80%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 between sets-
Metcon
COMP: Metcon (Time)
15-12-9
Hang Squat Clean (115/85)
Burpee Box Get Over (30/24)
Chest to Bar Pullups
Target time: 8-10 minutes
Time cap: 12 minutes
This workout is designed to challenge athlete’s grip, pulling capacity, and leg endurance while keeping the heart rate high. Come out moving with a push-pace effort that’s consistent as reps descend. Be strategic about when to break (if needed) and be methodical at each station.
FIT: Metcon (Time)
15-12-9
Hang Squat Clean (95/65)
Burpee Box Get Over (24/20)
Pull-Ups
Target time: 8-10 minutes
Time cap: 12 minutes
This workout is designed to challenge athlete’s grip, pulling capacity, and leg endurance while keeping the heart rate high. Come out moving with a push-pace effort that’s consistent as reps descend. Be strategic about when to break (if needed) and be methodical at each station.
BURN: Metcon (Time)
15-12-9
Hang Dumbbell Squat Clean (light)
Up Down Box step up (24/20)
Jumping Pull Ups