MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Air Bike
5 Inchworms
3 Snatch Deadlifts (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
2. Workout Prep
2 sets:
5/4 Calorie Bike (build in pace)
3 Power Snatch (singles, build in weight)
Metcon
COMP: Metcon (7 Rounds for time)
Every 2:00 (7 sets)
12/10 Calorie ECHO Bike
3 Power Snatch (singles, build in weight)
Target time each set
ECHO Bike: Sub 45 seconds
Power Snatch: Sub 25 seconds
Time cap each set:
ECHO Bike: 50 seconds
Power Snatch: 30 seconds
Today’s workout will have athletes moving at a high intensity into heavy lifting.
This workout requires quick recovery to be ready for the next set, pushing aerobic capacity and muscular endurance. Emphasis the importance of finishing the bike in under 45 seconds so we have sufficient time to lift and adjust the barbell within 2 minutes. Let’s aim to have everything finished in 90 seconds or less.
We want athletes to prioritize technique overload. Build up within our limits and ensure athletes understand how to change weights efficiently and smoothly.
FIT: Metcon (7 Rounds for time)
Every 2:00 (7 sets)
10/8 Calorie ECHO Bike
3 Power Snatch (singles, build in weight)
Target time each set
ECHO Bike: Sub 45 seconds
Power Snatch: Sub 25 seconds
Time cap each set:
ECHO Bike: 50 seconds
Power Snatch: 30 seconds
Today’s workout will have athletes moving at a high intensity into heavy lifting.
This workout requires quick recovery to be ready for the next set, pushing aerobic capacity and muscular endurance. Emphasis the importance of finishing the bike in under 45 seconds so we have sufficient time to lift and adjust the barbell within 2 minutes. Let’s aim to have everything finished in 90 seconds or less.
We want athletes to prioritize technique overload. Build up within our limits and ensure athletes understand how to change weights efficiently and smoothly.
BURN: Metcon (7 Rounds for time)
Every 2:00 (7 sets)
8/7 Calorie ECHO Bike
8 Dumbbell Snatch (light)