WORKOUT OF THE DAY

CrossFit – Mon, Sep 19

MobTown CrossFit - CrossFitWarm Up1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...

CrossFit – Sat, Oct 1

MobTown CrossFit - CrossFitWarm-upCOACH LEDMetconMetcon (Time)TEAMS OF 2 for time: 16/13 Calorie Echo Bike (each: at the same time) 40 Power Cleans (135/95) 400m Run together 40 Shoulder to Overhead (95/65) 16/13 Calorie Echo Bike (each: at the same time) 20 Cleans...

KONG221001

MobTown CrossFit - Kong ConditioningWeightliftingSnatchSet 1: 1 Snatch @ 6/10 RPE 1 RM Snatch -rest 60-90 seconds- Set 2: 1 Snatch @ 7/10 RPE 1 RM Snatch -rest 60-90 seconds- Set 3: 1 Snatch @ 8/10 RPE 1 RM Snatch -rest 60-90 seconds- Set 4: 1 Snatch @ 9/10 RPE 1 RM...

KONG220930

MobTown CrossFit - Kong ConditioningWeightliftingMuscle Snatch5 Muscle Snatch @ 6/10 RPE 4 Muscle Snatch @ 7/10 RPE 3 Muscle Snatch @ 8/10 RPE 2 Muscle Snatch @ 9/10 RPE 1 Muscle Snatch @ 10/10 RPESnatch BalanceSet 1: 1 Snatch Balance @ 6/10 RPE Snatch -rest 60-90...

CrossFit – Fri, Sep 30

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into- 3 sets: 15 PVC Passthroughs 15 Banded Air Squats 5 Step Back Lunges (each leg) 2. Workout Prep 3 sets: 4 Power Snatch (build in weight) 10’ Overhead Walking Lunge...

CrossFit – Thu, Sep 29

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm up (10-15 minutes) 2. Workout Prep 3 sets (each) 100m Run (Build up to workout pace) -rest 20 seconds between sets-MetconCOMP: Metcon (Time)Partner 5000m Run Relay...

KONG220928

MobTown CrossFit - Kong ConditioningWeightliftingClean and JerkTECHNIQUE FOCUS Set 1: 1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk -rest 60-90 seconds- Set 2: 1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk -rest 60-90 seconds- Set 3: 1 Clean and 1 Jerk @ 7.5/10 RPE...

CrossFit – Wed, Sep 28

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks...

KONG220927

MobTown CrossFit - Kong ConditioningWeightliftingPower SnatchSet 1: 3 Power Snatch @ 6/10 RPE Power Snatch -rest 60-90 seconds- Set 2: 2 Power Snatch @ 7/10 RPE Power Snatch -rest 60-90 seconds- Set 3: 1 Power Snatch @ 8/10 RPE Power Snatch -rest 60-90 seconds- Set 4:...

CrossFit – Tue, Sep 27

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm-up -into- 3 Rounds (each) Partner Rowling (Max 5 penalty synchro burpees) 2. Workout Prep 2 sets: 5/4 Calorie Row 2 Burpee Over RowerMetconCOMP: Metcon (Time)3 sets...

KONG220922 WEEK 8

MobTown CrossFit - Kong ConditioningWeightliftingSnatch Grip Push Press + OHSSet 1: 1 Snatch Grip Push Press + 1 Overhead Squat @ 6/10 RPE 1 RM Snatch -rest 60-90 seconds- Set 2: 1 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch -rest 60-90 seconds-...

CrossFit – Mon, Sep 26

MobTown CrossFit - CrossFitWarm-up1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC...