MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)
5 Up Downs to Seal Pose
5 Knees to Elbows
5 Back Squats (empty bar- build across sets)
3. Workout Prep
2 sets:
4 Alternating Hang Dumbbell Clean and Jerk (build in weight)
2 Burpee Over Dumbbell
4 Toes to Bar
Weightlifting
Back Squat
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar
*Repeat from Feb 8th, 2023
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Stimulus is constant movement and steady pacing across the AMRAP
FIT: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
12 Alternating Hang Dumbbell Clean and Jerk (35/25)
10 Burpee Over Dumbbell
8 Toes to Bar
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Stimulus is constant movement and steady pacing across the AMRAP
BURN: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
10 Alternating Hang Dumbbell Clean and Push Press (light)
8 Up Downs
6 Hanging Knee Raises