MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Walking Lunge Steps
10 Bird Dogs
5 Deadlifts (PVC – empty bar)
5 High Hang Muscle Snatch (PVC – empty bar)
2. Strength
Deadlift:
10@55%
5@65%
5@75%
5+@85%
3. Workout Prep
3 sets:
50m Run
3 Hang Power Snatch (build across sets)
Weightlifting
Deadlift
Deadlift:
10@55%
5@65%
5@75%
5+@85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
Metcon
COMP: Metcon (Time)
200m Run
18-15-12-9-6-3
Hang Power Snatch (95/65)
* Target time: sub 10 minutes
* Time cap: 14 minutes
* Stimulus is moderate-high, purposeful intensity.
FIT: Metcon (Time)
200m Run
18-15-12-9-6-3
Hang Power Snatch (75/55)
* Target time: sub 10 minutes
* Time cap: 14 minutes
* Stimulus is moderate-high, purposeful intensity.