CrossFit Mutare | 06-25-16COMP
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06-25-16COMP

23 Jun 06-25-16COMP

CrossFit Mutare – MUTARE Competition

R: Metcon (7 Rounds for time)

A. 4x (300m Run, rest :15 + 200m Run) rest 1 minute between sets

rest 4 minutes

B. 2x (400m Run, rest :20 + 200m Run) rest 1 minute between sets

rest 3 minutes

C. 1x600m Run

R: Metcon (AMRAP – Rounds)

EMOMx10: 1 Clean and Jerk

This is part of a progression for building your Clean and Jerk. On Saturdays you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

R: Metcon (AMRAP – Rounds)

EMOMx10:

Odd: 5 muscle ups + 5 Front Squats from the ground, you choose the weight

Even: Rest

R: Metcon (No Measure)

4 Giant Sets* of:

15 Strict HSPU

12 Strict TTB

9 Strict Ring Dips

*A Giant Set are not for time, but are done with minimal rest between movements. Rest 2-3 minutes between rounds.

R: Metcon (AMRAP – Rounds and Reps)

For Time:

AMRAP 20

Teams of 2

21 Wall Balls, 30/20

15 Calorie Row

One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.

O: Metcon (AMRAP – Rounds)

EMOMx10: 1 Clean and Jerk

This is part of a progression for building your Clean and Jerk. On Saturdays you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

O: Metcon (AMRAP – Rounds)

EMOMx10:

Min 1: 5 Squat Cleans, you choose the weight

Min 2: 5 Muscle ups

O: Metcon (AMRAP – Rounds and Reps)

For Time:

AMRAP 20

Teams of 2

25 Wall Balls, 20/14

15 Calorie Row

One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.

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