MobTown CrossFit – CrossFit
Monster Warm Up (No Measure)
Warm-Up with Coach
then
w/ a Barbell:
5 Good Morning
5 Back Squat
5/5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Stiff Legged Deadlifts
5 High Hang Squat Cleans
Metcon (Time)
with a partner, both complete:
5 Rounds for time
50 Double Unders
50 ft OH Walking Lunges (55/35)
scaled option:
50 Single Unders
50 ft OH Walking Lunges (35/20)
Rx+:
50 Double Unders
50 ft OH Walking Lunges (55/35)
400m Run
Jump rope reps don’t need to be synchronized but you can not move on until your partner has finished. Lunges must be synchronized with knees touching the mat at the same time.
Rest 5 mins then…
Metcon (No Measure)
Establish a 1 rep heavy for each complex:
1 Snatch + 1 Hang Snatch
1 Clean + 1 Hang Clean
Snatch is 1 complex and Clean is another. Both partners should establish the Snatch heavy before moving on to the Clean.
Score each separate complex below
1 Snatch + 1 Hang Snatch
Any style is allowed for either lift. Must be unbroken. Barbell may only tap the ground in between.
1 Clean + 1 Hang Clean
Any style is allowed for either lift. Must be unbroken. Barbell may only tap the ground in between.