CrossFit Mutare | Mutare News
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Mutare News

12 Aug 08-12-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up3 rounds 10GHD abs 10 GHD BackBench Press (6-4-2-1-1-1PR)Metcon (AMRAP - Rounds)16 min EMOM 20 DU's even 8 bar over burpees oddScale options: DU's 1. Count failures 2. 10 double...

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09 Aug 08-10-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up500row 8 round burgner warm up cleansMetcon (Time)30 WB for time 20/14The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6...

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08 Aug 08-09-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up400m run 30 good mornings 45/35StrengthDeadlift (2-2-2-2-2 TnG 85-90%)MetconMetcon (Time)30 Burpee Box Jumps 30/24"...

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05 Aug 08-06-16

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsMetcon (Time)3 rounds 400 10 burpeesMetcon (AMRAP - Rounds and Reps)Team WOD 3min circuits 1. Tire flips 2. Hurcules Hoist 3. 50m bucket brigade 4. Rope climbes / pull...

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05 Aug 08-06-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up3 rounds 500m Row 10 GHD Back 10 GHD Sit upsOverhead Squat (4-4-4-4-Climbing of Rack )Metcon (AMRAP - Rounds and Reps)15 min AMRAP 10 Hand stand Push...

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04 Aug 08-05-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up500m row 20 GHD back 20 OHS / PVC pipe or barSkill PrimerWork on hang snatch techniqueMetcon (Weight)10 EMOM 4 unbroken hang snatchesProgressively increase to heavy...

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03 Aug 08-04-16SPARTAN

CrossFit Mutare - Spartan SMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up6 Hurcules Hoist Standing 53/35 20 burpeesMetcon (Time)2 x 400m 1min. rest between rounds 2 X 200m .30 sec. rest between rounds 2 X 100m...

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03 Aug 08-04-16CF

CrossFit Mutare - CrossFitSMFR Warm-up (No Measure)SMFR Posterior Chain Quads Shoulders TrapsWarm-up400m run 50 double unders 25 KB swings 3x 1 plank holdsBench Press (10-10-10 climbing )Karen (Time)For Time: 150 Wall-Ball Shots, 20# / 14#...

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02 Aug 8-9-16COMP

CrossFit Mutare - MUTARE Competition R,O: DeadliftWork up to a heavy set of 2R,O: Metcon (Time)4 Rounds: 500 Meter Row 400 Meter Run 30 GHDSUR,O: Metcon (Time)4 RFT: 30 Calorie Assault Bike (45...

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