CrossFit Mutare | 12-14-2015
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12-14-2015

14 Dec 12-14-2015

CrossFit Mutare – MUTARE Competition

Mobility

Standard Mobility

Snatch (record heavy Squat Snatch )

With a running clock

A. 0:00-4:00

work up to a heavy single Snatch Grip Push Press from behind the neck – use a rack

B. 4:00-8:00

work up to a heavy single Snatch Balance from – use a rack

C. 8:00-12:00

work up to a heavy single Hang Squat Snatch

D. 12:00-16:00

work up to a heavy single Squat Snatch

E. 16:00-20:00

work up to a heavy single Front Squat

NOTE: Remember that there is a difference between “Heavy” and”Max”. Max is everything you have – if it’s ugly, it’s ok. Heavy means that it is the highest load we can get without loosing technique or positions. In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days. In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load. I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

Metcon (Time)

2 Rounds for time of:

30 Overhead Squats, 135/95

30 TTB

10 Squat Snatch, 135/95

10 Bar MU

Back Rack Bulgarian Split Squats (5-5-5)

Gymnastics

5 Giant Sets of:

3 L-Sit Strict Pull ups

2 Strict Ring Muscle ups

1 Weighted Strict Pull up

rest 2 mins between rounds

Metcon (Time)

For time:

50 GHDSU

75 Hip Extensions

25 GHDSU

50 Hip Extensions

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