CrossFit Mutare | 2-24-2016
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2-24-2016

24 Feb 2-24-2016

CrossFit Mutare – MUTARE Competition

Metcon (9 Rounds for distance)

Row Conditioning

9 x 1:40 on, :20 off (2 min rest after round 5)

This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”. Record meters for each interval.

Goal is…

Guys: 500m each interval

Girls: 420m each interval

3 Position Squat Snatch (3 sets at 70%)

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor
work out did not specify squat or power just note

Metcon (AMRAP – Rounds)

EMOMx6: 1 CJ at 75-80%*

*do not exceed these numbers today.

1 squat clean + 3 Front Squats (work to heavy complex )

Metcon (Time)

5 RFT:

4 Deficit Kipping HSPU – you choose the height

6 Alternating 1-arm DB Snatches (3/side), 100/70

8 10-meter Shuttle Runs

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