CrossFit Mutare | Mutare News
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Mutare News

23 Dec 12-+24-16COMP

CrossFit Mutare - MUTARE Competition SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsGymnasticsA. 1 sets of 20 unbroken muscle-ups B. 2 sets of 12 unbroken muscle-ups C. 3 sets of 8...

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22 Dec 12-23-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up30 Box Jumps pick box height if can not jump on box alternative is squat jumpsHang Power Clean (15 min. to reach max...

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21 Dec 12-22-16SPARTAN

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up1000 m rowMetcon (Time)2- 400m Sprints 1:30 min break 4- 200m Sprints 1min break 6-100m Sprints .30 sec Max 20min time capMetcon (Time)100 pull-ups 5 Burpees every time you...

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21 Dec 12-22-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsBench Press (10-10-10-10 climbing )Metcon (Time)2 x 400m 2 min. Break between ea. Round 4 x 200m 1 min. Break between ea. Round 6 x 100m. .30 sec....

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20 Dec 12-21-16MU

CrossFit Mutare - Mutare USMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up300m row 30 BurpeesBack Squat (10-10-10)Metcon (Time)6 rounds 200m run 15 KB sumo deadlift high pulls 30 sit upsMetcon (Time)6 rounds 200m run 15 KB sumo deadlift high ...

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19 Dec 12-21-2016

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up3 rounds of: GHD Abs Wall BallsHang Power Snatch (15 min. Reach max hang power snatch )Metcon (No Measure)10 sled pushes 90lb/45lb min 1min break between...

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19 Dec 12-20-2016

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up5 min. Sled Push 3 min. Jump Rope 1 min. BurpeesMetcon (AMRAP - Rounds and Reps)40 min. 10 Burpee to Box Jump 24/20 20 Bar Thrusters 30...

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19 Dec 12-20-2016

CrossFit Mutare - MUTARE Competition SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsR: Metcon (5 Rounds for reps)5 Rounds: AMRAP 3: 3 Power Snatch (135/95#) 6 Push-ups 9 Air Squats *Rest 1:00 after each roundO: Metcon (AMRAP...

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19 Dec 11-20-2016

CrossFit Mutare - CrossFitRedo of 10-17-2015Mobility SMFR Posterior Chain Quads Shoulders Traps Samson Stretch TrapsWarm-up400 m Run 30 KB Swings 30 Air SquatsSkillPower Clean Front Squat JerksMetcon (AMRAP - Rounds and Reps)AMRAP 20 of: 3 Power Cleans, 135/95 3 Front Squats, 135/95 3...

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16 Dec 9-27-16SPARTAN(REDO)

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up3 rounds of: 15 Sit-ups 15 Air Squats Dynamic MobilityMetcon (Time)1 Mile run with plate 45/25 90 Jump Ropes 800m run with KB 53/35 60 KB Swings 400m run...

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