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