5-15-18

May 15, 2018

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

3 minutes AB

+

3 x NFT

5 kettlebell sumo deadlift high pulls per arm

5 broad jumps

2 wall walks

A: Paused Power Clean [0:02 @ knee + catch] (MTR)

B: Power Clean (80%)

C: Snatch Pull (*floating 85-90%)

D1: Strict Pull-ups (1 set max reps UB)

D2: DB Press (*single arm strict 1 set UB per arm)

D3: DB Single Arm Strict High Pull (1 set UB per arm)

Metcon (Time)

4 rope climbs

16 thrusters 155/105

3 rope climbs

12 thrusters

2 rope climbs

8 thrusters

Metcon (5 Rounds for time)

5 x

20/15 calories AB AFAP <1 minute
rest 2 minutes

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