CrossFit Mutare | 12-07-2015
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12-07-2015

07 Dec 12-07-2015

CrossFit Mutare – MUTARE Competition

Mobility

Standard Mobility

Metcon (Time)

“Power Drill”

5 Rounds:

5 Handstand Pushups

10 Power Clean, 135/95

15 Burpees

20 Kettlebell Swings, 53/35

25 Wallball Shots, 20/14

3 Minute Rest

1-2-3-4-5-6…unbroken muscle ups (Time)

1-2-3-4-5-6-7-6-5-4-3-2-1 unbroken Muscle ups for time

Metcon (3 Rounds for time)

3x1000m Row, 3 min rest between sets

Metcon (9 Rounds for reps)

A. EMOMx9

Min 1: 50# under PR

Min 2: 40# under PR

Min 3: 30# under PR

Snatch Balance (1-1-1-1-1 Climbing )

Snatch Grip Deadlift (2-2-2-2-2 climbing )

pause for 5 seconds 2″ off the ground

Back Squat (2-2-2)

Mid-Line Work

3-5 Giant Sets of:

5 Glute Ham Raises

10 Strict TTB

15 second L-Sit

20 weighted Hip Extensions, 45/35

1 minute double KB Front Rack Hold, 2/1.5-Pood – stand upright with KB in front rack, knees locked out and hips back.

Giant set is not for time, but move from exercise to exercise with minimal rest. Rest 2 mins between rounds

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