CrossFit Mutare | Mutare News
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Mutare News

24 Aug 08-24-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up30 wall balls 100 double undersThruster (10 min. Get a 3RM )Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of: 400m Run Max...

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21 Aug 08-23-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up500m Row 50 Double UndersBench Press (8-8-8-8-8 keep between 60-70%)Metcon (AMRAP - Rounds)10 EMOM 6 unbroken hang clean and jerk 135/955 min break Scale to...

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21 Aug 08-22-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up3 rounds 200m run 10 OHS squats with PVC or barOverhead Squat (3-3-3-3-3 climbing off rack )Metcon (AMRAP - Rounds and Reps)12 min AMRAP 6 burpee...

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20 Aug 8-20-16SPARTAN

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsMetcon (No Measure)3 Rounds 400m 10 Hurcules Hoist 53/75Metcon (Time)1 mile Run with Med Ball 30/20 10 Goblet Squats 10 Burpees 100m Sprint 10 Burpees 100m Sprint 10 Burpees 100m Sprint 10...

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19 Aug 08-20-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up1000m RunSkill PrimerPower Cleans Power SnatchMetcon (AMRAP - Rounds)10 EMOM Power Cleans @90-95%Metcon (AMRAP - Rounds)10 EMOM @90-95% Power Snatch...

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18 Aug 08-19-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up20 good mornings 45/35 no heavier then 1/2 bodyweight 30 double UndersDeadlift (4-4-4-4climbing )Metcon (Time)5 rounds 10 hand release push ups 10 front rack lunges 95/65...

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16 Aug 08-18-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up400m Run 20 Wall ballsFront Squat (6-3-1-1-1-1 find new PR )Skill Primerpush jerk 10 leading to wod #2 wt.Metcon (Time)21-15-9 Push Jerk 135/95 Toes to barScale:...

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15 Aug 08-16-16SPARTAN

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up3 rounds 250m row 15 burpeesMetcon (AMRAP - Reps)3min each staion. 1. Pullups 2. Kb swings 53/35 3. Row calories 4. Box jumps 6. Overhead alternating bar lung 1min break...

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15 Aug 08-16-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up30 GHD back 3 x 1min. Plank holdsMetcon (Time)4 rounds of 250m Row 1 min. Restrecord slowest timeMetcon (AMRAP - Rounds)5 rounds 3min. AMRAP 3 Burpees 6 KB...

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13 Aug 8-13-16SPARTAN

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up20 Hercules Hoists 20 BurpeesMetcon (AMRAP - Reps)A. 2 rounds 400m run Pull Ups B. 2 rounds 400m run Burpees C. 2 rounds 400m run Box Jumps D. 400m run Thrusters 45/35 Cash Out: 1mile runScore will be...

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