CrossFit Mutare | 03-30-2016
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03-30-2016

30 Mar 03-30-2016

CrossFit Mutare – MUTARE Competition

There is now a clear division between the regional and Open athlete programming.

Plyometrics

A. Work up to a max distance Vertical Jump

B. Work up to a max distance Broad Jump

C. Work up to a effort 10m Sprint

R: Metcon (AMRAP – Rounds)

EMOMx9

Min 1: 3 Unbroken Power Snatch, 205/145

Min 2: Rest

Min 3: 5 Unbroken Power Snatches, 185/135

Min 4: Rest

Min 5: 7 Unbroken Power Snatches, 165/115

Min 6: Rest

Min 7: 9 Unbroken Power Snatches, 155/105

Min 8: Rest

Min 9: 11 Unbroken Power Snatches, 135/95

R: Metcon (AMRAP – Rounds)

EMOMx6:

Odd: 5 Dead Lifts, 405/285

Even: 75 Double Unders

R: Metcon (Time)

50 Calorie Row

50 Box Jumps, 40/30

50 GHDSU

50 Calorie Bike

Open : Snatch Balance (Work to 1 RM )

Open : Power Snatch + Hang Squat Snatch (Work to Heavy )

Open : Metcon (Time)

2 RFT:

20 Pull ups

30 Push ups

40 Situps

50 Squats

Overhead Squat (2-2-2-2-2)

3 sec. Pause in the Bottom

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