CrossFit Mutare | 03-14-2016
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03-14-2016

14 Mar 03-14-2016

CrossFit Mutare – MUTARE Competition

Metcon (8 Rounds for weight)

Snatch Wave

Min 1: 1 rep @ 60# under PR

Min 2: 1 rep @ 50# under PR

Min 3: 1 rep @ 40# under PR

Min 4: 1 rep @ 30# under PR

Min 5: 1 rep @ 50# under PR

Min 6: 1 rep @ 40# under PR

Min 7: 1 rep @ 30# under PR

Min 8: 1 rep @ 20# under PR

Overhead Squat (work to Heavy Triple )

Accessory Work

5 sets of Pausing Snatch Grip Deads at 25# over 1RM Snatch – pause 2″ off the ground for :05 before standing the weight all the way up.

Metcon (Time)

For time:

20 Dumbbell Power Snatch 100/70

30 Hand-Release Pushups

40 GHDSU

10 Dumbbell Power Snatch 100/70

20 Hand-Release Pushups

30 GHDSU

Metcon (No Measure)

4 Rounds NOT for time:

35 Calorie Row

6 Strict HSPU – small deficit

6 Kipping HSPU – small deficit

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

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