MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
2 sets
10 Banded Pass Throughs
5 Dynamic Squat Stretch
-into-
8:00 AMRAP
3 Power Snatch
3 Pause Front Squats
10 Deadbugs
4 Up-Downs
8 Box Step Ups
Weightlifting
Paused Front Squat
Heavy 2 rep Pause Front Squat
(Build in weight)
Pause below parallel for 2 seconds before standing in each rep
Metcon
FIT: Metcon (3 Rounds for time)
2 Rounds
12 Power Snatch (75/55)
12 Bar Facing Burpees
-@6:00–
2 Rounds
10 Overhead Squats (75/55)
10 Burpee Box Jump Overs (20/16)
-@12:00–
2 Rounds
8 Squat Snatch (75/55)
8 Burpee Box Get Overs (24/20)
Target time each block: Sub 4:00
Time cap each block: 5:00
Overall time cap: 17:00
This workout is a progressively more demanding trio of couplets with increasing complexity and a high level of fatigue accumulation. The barbell movements start with higher reps and simpler movements (power snatch, OHS) but transition into more technical and demanding lifts (squat snatch under fatigue). The burpee variations also get harder, adding both height and complexity. Each section is meant to be completed within 6 minutes, so pacing should allow for steady movement while managing fatigue.
BURN: Metcon (3 Rounds for time)
2 Rounds
10 Dumbbell Snatch (light)
10 Up Downs
-@6:00–
2 Rounds
10 Dumbbell Squats (light)
8 Up Downs Box Step Ups (20/16)
-@12:00–
2 Rounds
8 Dumbbell Thrusters (light)
8 Burpee Over Bar
COMP: Metcon (3 Rounds for time)
2 Rounds
15 Power Snatch (95/65)
15 Bar Facing Burpees
-@6:00–
2 Rounds
12 Overhead Squats (95/65)
12 Burpee Box Jump Overs (24/20)
-@12:00–
2 Rounds
10 Squat Snatch (95/65)
10 Burpee Box Get Overs (30/24)
Target time each block: Sub 4:00
Time cap each block: 5:00
Overall time cap: 17:00
This workout is a progressively more demanding trio of couplets with increasing complexity and a high level of fatigue accumulation. The barbell movements start with higher reps and simpler movements (power snatch, OHS) but transition into more technical and demanding lifts (squat snatch under fatigue). The burpee variations also get harder, adding both height and complexity. Each section is meant to be completed within 6 minutes, so pacing should allow for steady movement while managing fatigue.