CrossFit Mutare | 3-10-2017 CF
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3-10-2017 CF

09 Mar 3-10-2017 CF

CrossFit Mutare – CrossFit

SMFR Warm-up (No Measure)

SMFR

Posterior Chain

Quads

Shoulders

Traps

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Squat Snatch (6-6-6-6-6-6 CLIMBING)

MAINLY WORKING ON FORM

Pull-ups (10-15 MINS C2B PULL UPS)

WORK ON KIPING AND BUTTERFLY

MRX: Metcon (AMRAP – Reps)

MEN RX

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches, 95 lb.

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches, 135 lb.

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches, 185 lb.

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches, 225 lb.

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches, 245 lb.

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

MS: Metcon (AMRAP – Reps)

MEN SCALED

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches, 45 lb.

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches, 75 lb.

*Prior to 12:00, complete 3

rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches, 95 lb.

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches, 115 lb.

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches, 135 lb.

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.

WRX: Metcon (AMRAP – Reps)

WOMEN RX

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches, 65 lb.

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches, 95 lb.

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches, 135 lb.

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches, 155 lb.

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches, 175 lb.

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch, 185 lb.

*If all reps are completed, time cap extends by 4 minutes.

WS: Metcon (AMRAP – Reps)

WOMEN SCALED

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches, 35 lb.

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches, 55 lb.

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches, 65 lb.

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches, 75 lb.

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches, 95 lb.

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch, 105 lb.

*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.

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