CrossFit Mutare | COMPTRAIN
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COMPTRAIN

17 May COMPTRAIN

CrossFit Mutare – MUTARE Competition

R: Metcon (8 Rounds for reps)

Event 5 Training

EMOMx8:

Odd: 4-7 Muscle-ups

Even: 14 DB OHS (80/55#) (7/side)

R: Metcon (Time)

Event 6 Training

4RFT:

12/9 Cal Bike

6 BBJO (30/24″)

3 Bag Cleans (150/100#)

R: Back Squat

R: Metcon (Time)

Event 3 Training

60′ HS Walk + 10-12-14-16 TTB/KB Deadlift (150/106)

R: Metcon (10 Rounds for reps)

Event 5 Training

EMOMx10:

Odd: 6-9 Muscle-ups

Even: 14 DB OHS (80/55) (7/side)

R: Metcon (Time)

Event 6 Training

3 RFT:

15/12 Cal Bike

10 BBJO (30/24″)

5 Bag Cleans (150/100#)

Rest 3:00 after each round

O: Hang Clean (Clean (Mid Thigh off Blocks or from Hang) 60%/4 65)

O: CLEAN PULL

Clean Pull (Mid Thigh off Blocks or from Hang)

80%/5

(85%/5)4

O: Front Squat (79%/5 85%/1 79%/5 87%/1 79%/5 89%/1)

O: Metcon (16 Rounds for reps)

Conditioning

EMOMx16:

A) 12 KB Front Rack Lunges (53’s/35’s)

B) 12 Deficit Push-ups (stacking plates)

C) 12 DB Box Step-Ups (45’s/30’s)

D) 50s Plank Hold (elbows)

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