CrossFit Mutare | 4/3/2017 mc
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4/3/2017 mc

02 Apr 4/3/2017 mc

CrossFit Mutare – MUTARE Competition

R,O: Power Snatch (1. Power Snatch + OHS 60%/2+2 65%/2+2 70%/2+2 (75%)

R,O: Snatch Pull (2. Snatch Pull 80%/5 (85%/5)3)

R,O: Back Squat (3. Back Squat 60%/5 65%/5 (70%/5)3)

R: Metcon (AMRAP – Reps)

4. Gymnastics Conditioning

3 Sets:

In a 2:30 minute window, complete:

1:45 of “paced” Ski Erg

Max Muscle-ups in remaining 45 seconds

*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

R: Metcon (Time)

5. Conditioning

4 Rounds:

5 Strict C2B Pull-ups

10 Ring Dips

15 Front Squats (135/95#)

20 Jerks (135/95#)

25 Calorie Row

R: Metcon (Time)

6. Midline

3 Supersets:

25 Medball GHDSU (20/30#)

1 Min D-Ball Bear Hug Hold (150/100#)

O: Metcon (Time)

4. Conditioning

4 Rounds:

Min 1: 1 Round of Strict Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean and Jerks (135/95#)

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