MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
2:00 Machine
-into-
3 sets (PVC to Empty Bar)
5 Snatch Grip Deadlift
5 High Hang Snatch
5 Muscle Snatch
5 Power Snatch
5 Shoulder Press
5 Banded Lat Pull Downs
2. Strength
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
3. Workout Prep
2 sets:
2 Power Snatch (Build in weight)
2 Burpee Over Bar
Weightlifting
Shoulder Press
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
Metcon
COMP: Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Power Snatch (115/80)
Burpee over Bar
* Target time: 8-10 minutes
* Time cap: 13 minutes
FIT: Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Power Snatch (95/65)
Burpee over Bar
* Target time: 8-10 minutes
* Time cap: 13 minutes
BURN: Metcon (Time)
2-4-6-8-10-12-14-16-18-20
Alternating Dumbbell Snatch (light)
1-2-3-4-5-6-7-8-9-10
Up Downs
* Target time: 8-10 minutes
* Time cap: 13 minutes