MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
3. Workout Prep
2 sets:
10 Double Unders
3 Double Dumbbell Snatches
Weightlifting
Power Snatch
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
Metcon
COMP: Metcon (Time)
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
Target time: 5-7 minutes
Time cap: 10 minutes
Stimulus is a moderate effort across all rounds. Shoulder fatigue begins to set in from snatches, so consider this when attempting double unders.
Focus on taking deep breaths on double unders so that they can immediately begin on snatches. Don’t stand there and look at the dumbbells. Try and get right to work.
FIT: Metcon (Time)
5 Rounds
40 Double Unders
8 Double Dumbbell Snatches (2×35/25)
Target time: 5-7 minutes
Time cap: 10 minutes
Stimulus is a moderate effort across all rounds. Shoulder fatigue begins to set in from snatches, so consider this when attempting double unders.
Focus on taking deep breaths on double unders so that they can immediately begin on snatches. Don’t stand there and look at the dumbbells. Try and get right to work.
BURN: Metcon (Time)
5 Rounds
50 Single Unders
10 Double Dumbbell Snatch (light)