MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
8:00 AMRAP
5 Snatch Deadlifts (empty bar)
5 High Hang Muscle Snatch (empty bar)
5 Power Snatches (empty bar)
100m Jog
5 Cat/Cows
2. Workout Prep
2 sets:
3 Power Snatch (build-in weight)
50m Run (build-in pace)
Metcon
COMP: Metcon (5 Rounds for time)
5 sets
8 Power Snatch (95/65)
200m Run
8 Power Snatch (95/65)
-rest 1:1 between sets-
Target time each set: 1:30-2:00
Time cap each set: 2:30
STIMULUS and GOALS
Stimulus for today’s workout is holding a consistently high intensity across sets to get faster. We have athletes moving weight while under heavy duress. Athletes will be working 1:1 on sets. Power snatch must be done touch and go (cannot drop barbell). Athletes should establish a time in set number 1 that can be maintained for each following set.
FIT: Metcon (5 Rounds for time)
5 sets
8 Power Snatch (75/55)
200m Run
8 Power Snatch (75/55)
-rest 1:1 between sets-
Target time each set: 1:30-2:00
Time cap each set: 2:30
STIMULUS and GOALS
Stimulus for today’s workout is holding a consistently high intensity across sets to get faster. We have athletes moving weight while under heavy duress. Athletes will be working 1:1 on sets. Power snatch must be done touch and go (cannot drop barbell). Athletes should establish a time in set number 1 that can be maintained for each following set.
BURN: Metcon (5 Rounds for time)
5 sets
10 Dumbbell Power Snatch (light)
100m Run
10 Dumbbell Power Snatch (light)
-rest 1:1 between sets-