5/26/17

CrossFit Mystic - GroupPERF: Metcon (Time)6 Rounds 5 Power Snatch to 3 OHS* 10 Burpee Box Jump :90 Rest Between Rounds L3 115/75 L2 95/65 L1 75/55 *1 Power Snatch +3 OHS x5METC: Metcon (Time)5 Rounds 15 KBS 12 PVC OHSquat 10 Burpee Box Jump :90 Between Rounds

Recovery/ Acc. Work

CrossFit Mystic - GroupMetcon (AMRAP - Rounds and Reps)5 MIN AMRAP 40 DU/50 SU 10 Wall BallsALL: Metcon (Time)800m Farmer Carry 53/35Metcon (No Measure):90 Calf and Ankle Rollout 1 Min KB Calf Stretch/Hold :90 Quad Rollout/side 1 Min/Side forearm lax rollout 1 Min/Side tricep lax rollout 1 Min/Side Glute/hip lax…

5/24/17

CrossFit Mystic - GroupALL: Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row…

5/23/17

CrossFit Mystic - GroupPERF: Metcon (Time)4 Rounds 12 Power Cleans 10 Hand Stand Pushups 400m Run L1 95/65 Seated DB presses L2 135/95 L3 155/105, 15 HSPUMETC: Metcon (AMRAP - Rounds and Reps)10 MIN AMRAP 15 KB SDHP 10 Standing DB Push Press 200m Run

5/22/2017

CrossFit Mystic - GroupALL: Back Squat (1 Rep Max)Reccomended build up 5@ 55% 3@70% 2@85% 1@90% 1st Pr attempt 3 min rest minimumMetcon (Time)Sprint: 30/20 cal bike 30 Single Arm Kb hang cleans, switch arms every 5 20 burpees 5 min Cap l2 53/35 L3 70/53

5/20/17

CrossFit Mystic - GroupWhitten (Time)5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click here**40 MIN HARD CAP. This will be…

5/19/17

CrossFit Mystic - GroupPERF: Metcon (Time)3 Rounds 40 DB Snatches, Alternating 40 Air Squats 15 Ring Dips L1 35/25 L2 50/35COMP: Metcon (Time)3 Rounds 50 DB Snatches Alternating 50 Air Squats 5 Muscle Ups (ring) 50/35METCO: Metcon (Time)3 Rounds 24 DB Snatches 24 Air Squats 10 Box Dips
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