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
5 sets (3 Position Snatch)
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (Don’t exceed 70% of 1RM Squat Snatch)
3. Workout Prep
After the strength, build up to workout weight in 3 sets while hitting 2-3 singles at each weight
Weightlifting
3 Position Snatch (5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete)
Metcon
COMP: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Target time: 3-5 minutes
Time cap: 8 minutes
Large Class Target time: 4-6 minutes
Large Class Time cap: 8 minutes
Stimulus is high intensity but with a strategic rep scheme/pace. You need to have a solid plan of attack that allows you to push the pace/tempo to finish in the target time frame.
FIT: Metcon (AMRAP – Rounds and Reps)
For Time:
30 Snatches (115/80)
Target time: 3-5 minutes
Time cap: 8 minutes
Large Class Target time: 4-6 minutes
Large Class Time cap: 8 minutes
Stimulus is high intensity but with a strategic rep scheme/pace. You need to have a solid plan of attack that allows you to push the pace/tempo to finish in the target time frame.