MobTown CrossFit – CrossFit
Weightlifting
Hang Squat Clean + Push Press (Weight)
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
* Complete each complex unbroken. Rest 1:30 sets.
Metcon
COMP: Metcon (Time)
5 Rounds
15 Dumbbell Power Cleans (50s/35s)
15 Dumbbell Bench Press (50s/35s)
Target time: 7-9 minutes
Time cap: 12 minutes
Stimulus is moderate pacing with consistent sets on the dumbbells.
FIT: Metcon (Time)
5 Rounds
15 Dumbbell Power Cleans (35s/25s)
15 Dumbbell Bench Press (35s/25s)
Target time: 7-9 minutes
Time cap: 12 minutes
Stimulus is moderate pacing with consistent sets on the dumbbells.