MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75%
-into-
3×3 Snatch Grip Deadlift (80-90%)
3. Workout Prep
2 sets:
4 Hang Dumbbell Snatch (Right and Left)
2 Burpee Over Dumbbell
10ft Dumbbell Overhead Walking Lunge (each arm)
Weightlifting
1 Power Snatch + 1 OHS
Complete 1 Power Snatch, standing up to full extension and then do a full depth OHS.
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM
-into-
3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
Snatch Grip Deadlift
3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
Metcon
COMP: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
It’s meant to feel like a moderate-paced grind with steady, nonstop movement without needing long breaks, but without sprinting and blowing up early. Use the clock and try to complete a round every 3:00.
FIT: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
It’s meant to feel like a moderate-paced grind with steady, nonstop movement without needing long breaks, but without sprinting and blowing up early. Use the clock and try to complete a round every 3:00.
BURN: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
5 Right Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge
5 Left Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge