CrossFit Mutare | 02-10-2016
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02-10-2016

10 Feb 02-10-2016

CrossFit Mutare – MUTARE Competition

3-Position Squat Clean (10 X 3)

Pos. 1: From the Pockets

Pos. 2: From the knees

Pos. 3: From the ground
each complex consists of 4 reps; the three position clean + 1 jerk at the end.

A: Metcon (AMRAP – Reps)

AMRAP 3:

25 Back Squats, 185/135

25 Back Squats, 225/155

AMRAP Back Squat in remaining time at 275/185
3 min. rest

B: Metcon (AMRAP – Reps)

AMRAP 3:

20 Push Press*, 135/95

20 Push Press*, 155/105

AMRAP Push Press* in remaining time at 185/135

*Must be a Push Press, not Jerk.
3 min rest

C: Metcon (AMRAP – Reps)

AMRAP 3

15 Power Cleans, 155/95

15 Power Cleans, 185/135

AMRAP Power Cleans in remaining time at 205/145

Metcon (Time)

3 Rounds for time of:

18 Bar Muscle ups

9 Strict Deficit HSPU – you choose the deficit

1 L-Sit Rope Climb

18 C2B Pull ups

9 Kipping Deficit HSPU – you choose the deficit

1 Legless Rope Climb

18 Pull ups

9 Strict HSPU

1 Rope Climb

1 minute rest between rounds

Metcon (Time)

4 RFT:

10 Thrusters, 95/65

10 Burpees

10 Hang Power Snatches, 95/65

10 Alt. Split Lunge Jumps (5/side, alternate every rep switching legs in the air)

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