CrossFit Mutare | 04/11/2017 mc
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04/11/2017 mc

10 Apr 04/11/2017 mc

CrossFit Mutare – MUTARE Competition

R: Metcon (Time)

1. Run Conditioning

3 Sets:

4x 1:30 on TrueForm, :15 sec rest

Rest 1:00 between sets

R: Metcon (Time)

2. Gymnastics Conditioning

21 Strict HSPU

Rest 1:00

21 Strict HSPU

Rest :45

18 Strict HSPU

Rest :30

15 Strict HSPU

Rest :15

12 Strict HSPU

R: Metcon (Weight)

3. Barbell Conditioning

10 Snatches (155/105)

change weights

8 Snatches (185/135)

change weights

6 Snatches (205/145)

change weights

4 Snatches (225/155)

change weights

2 Snatches (245/175)

R: Metcon (Time)

4. Conditioning

3 Rounds:

15 HSPU

15 Thrusters (135/95)

15 TTB

15 Deadlifts (245/165)

15 Burpees

15 KBS (2/1.5 Pood)

15 Pull-ups

O: Metcon (Time)

1. Conditioning

3RFT:

500m Row

400m Run

Rest 3:00 between rounds

O: Metcon (AMRAP – Rounds)

2. Stamina Conditioning

EMOMx10:

Odd: 7 TTB + 7 OHS (115/85)

Even: 7 Bar Facing Burpees + 7 TTB

O: Metcon (No Measure)

3. Gymnastics Conditioning

3 Sets:

In a 2:30 minute window, complete:

1:45 of “paced” Ski Erg

Max handstand push ups in remaining 45 seconds

*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

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