CrossFit Mutare | 04-16-16Comp
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04-16-16Comp

16 Apr 04-16-16Comp

CrossFit Mutare – MUTARE Competition

Running

1. Track Session courtesy of Chris Hinshaw

3x600m, rest 1 minute

Rest 5 minutes

3x600m, rest 1 minute

Rest 5 minutes

3x600m, rest 1 minute

R: Metcon (AMRAP – Rounds)

EMOMx10: 1 Clean and Jerk

R: Metcon (6 Rounds for reps)

A. Max reps of Back Squat in 1 minute at 1.5x bodyweight

B. Max reps of Bench Press in 1 minute at at 1.25x bodyweight

C. Max reps of Back Squat in 45 seconds at 1.25x bodyweight

D. Max reps of Bench Press in 45 seconds bodyweight

E. Max reps of Back Squat in 30 seconds at bodyweight

F. Max reps of Bench Press in 30 seconds .75x bodyweight

rest 2-3 minutes between all sets.

R: Metcon (Time)

3 Rounds:

7 Squat Cleans, 205/145

14 Strict HSPU

21 Calorie Row

Gymnastics

70 C2B for time

O: Metcon (Time)

Teams of 3:

100 Cal Row, 100 Deadlifts, 135/95

80 Cal Row, 80 Hang Power Cleans, 135/95

60 Cal Row, 60 Front Squats, 135/95

40 Cal Row, 40 Push Jerks, 135/95

20 Cal Row, 20 Clusters, 135/95

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