MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep
Burgener Warm Up Clean
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
Weightlifting
squat clean and push jerk (Weight)
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
Clean Deadlift + Clean Pull (Weight)
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
Metcon
COMP: Metcon (AMRAP – Reps)
5 Sets:
2:00 AMRAP
15 GHDs (or Strict Abmat Sit-ups)
10 Deadlifts (225/155)
Max Distance Handstand Walk (Or Wall Walks)
-rest 1:00 between sets-
Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks.
Target each set: 50ft+ handstand walk or 4+ wall walks
Minimum each set: 25ft handstand walk or 2+ wall walks
FIT: Metcon (AMRAP – Reps)
5 Sets:
2:00 AMRAP
10 GHDs
10 Deadlift (185/125)
Max Distance Handstand Walk (Or Wall Walks)
-rest 1:00 between sets-
Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks.
Target each set: 50ft+ handstand walk or 4+ wall walks
Minimum each set: 25ft handstand walk or 2+ wall walks
BURN: Metcon (AMRAP – Reps)
5 Sets:
2:00 AMRAP
15 Sit Ups
10 Dumbbell Deadlift (light)
Max Distance Bear Crawl
-rest 1:00 between sets-