CrossFit Mutare | 04-30-2016COMP
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04-30-2016COMP

30 Apr 04-30-2016COMP

CrossFit Mutare – MUTARE Competition

R: Metcon (4 Rounds for time)

“Yasso 800 Progression”

4 rounds of:

Run 800m*

400m easy jog recovery

*every 800m should be within 2 seconds of each other.

This is a running progression that quickly builds endurance and lactate threshold.

R: Metcon (AMRAP – Rounds)

EMOMx10: 1 Clean and Jerk
Use 95-100% remember Rich Froning avg. about a 90 sec. rest in between rounds this can be done here too do not rush.

R: Front Squat (work to heavy 10 Rep )

R: Metcon (Time)

80 C2B for time.

R: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of:

15 Calorie Row

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

Men: 70# dumbbells

Women: 50# dumbbells

O: Metcon (AMRAP – Rounds and Reps)

Masters Qualifier 2016 Event 3

AMRAP 15:

55 Double-unders

15 C2B pull-ups

5 Hang Power Cleans, 155/105

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