CrossFit Mutare | 05-09-16COMP
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02 May 05-09-16COMP

CrossFit Mutare – MUTARE Competition

This week we are transitioning to a Monday/Thursday rest day schedule for the month of May. This week’s schedule will be as follows…
Monday: ON
Tuesday: ON – Run only.
Wednesday: ON
Thursday: OFF
Friday: ON
Saturday: ON
Sunday: ON

Like most of the programming on this site, today’s session is part of a progression for building the snatch. Every week for through the end of Regionals you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.

R/O: Metcon (AMRAP – Rounds)


EMOMx10: 1 Squat Snatch

Accessory Work

8×2 Snatch Pulls from blocks above the knee

R: Back Squat (8-8-8)

R: Metcon (Time)

For time:

10 Legless Rope Climbs

10 Rope Climbs

R: The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

O: Back Squat (5-5-5-5-5)


6 sets of:

25 seconds to complete as many Ring Muscle ups as possible

35 seconds rest.

O: Metcon (Time)

3 Rounds for time of:

20 Thrusters, 95/65

1 minute between rounds

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