MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Row (30-seconds Moderate/30-seconds Slow)
-into-
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Times through
* Focus on footwork and finishing the pull
2. Workout Prep
3 sets;
100m Row (build in pace)
2 Clean and Jerks (build to opening weight)
Metcon
COMP: Metcon (Time)
In 15:00
2000/1750m Row
-in the remaining time, build to Heavy Single Clean and Jerk
Target time: 7-9 minutes
Time cap: 9 minutes
Workout has two scores, Row time and weight of heavy single. Stimulus is moderately high to high intensity. When you complete the row, whatever time is left within the 15:00 is your time to establish a heavy single clean and jerk. You should strategically use your remaining minutes to make a strategic, calculated, appropriate number of attempts (4-5).
FIT: Metcon (Time)
In 15:00
1750/1500m Row
-in the remaining time, build to Heavy Single Clean and Jerk
BURN: Metcon (Time)
In 15:00
1500/1300m Row
-in the remaining time, build up in clean and jerks
Clean and Jerk (Record Heavy Single Clean and Jerk)
Accessory Work
Metcon (Checkmark)
4 Rounds
10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-