CrossFit Mutare | 12-30-2015
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12-30-2015

30 Dec 12-30-2015

CrossFit Mutare – MUTARE Competition

Mobility

Standard Mobility

3-position Clean + Split Jerk (Build up to heavy )

Pos 1: Above knee

Pos 2: Below knee

Pos 3: Ground

There is only one jerk, which happens after the 3 clean.

Barbell Cycling

Use one barbell and change weights during rest period.

4 Snatches + 8 CJ, 155/105, 2 min rest

3 Snatches + 7 CJ, 185/135, 2 min rest

2 Snatches + 6 CJ, 205/145, 2 min rest

1 Snatch + 5 CJ, 225/155

Rest 4 minutes

1 Snatch + 5 CJ, 225/155, 2 min rest

2 Snatches + 6 CJ, 205/145, 2 min rest

3 Snatches + 7 CJ, 185/135, 2 min rest

4 Snatches + 8 CJ, 155/105

Metcon (AMRAP – Rounds)

EMOMx10:

Odd: 20 Calorie Assault Bike

Even: Dual Kettle Bell Clean

Strength Accessory

A. 3×10 Alt Reverse Back Rack Lunge (5/side)

B. 2×20 RDL

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