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“Slippery Slope”

January 28, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) dynamic warm-up Squat Clean (EMOM x 5 85% 1 rep) Metcon (Time) 27-21-15-9 row for calories wall balls 20/14

“Hybrid”

January 27, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 4 x 15 seconds each plate toe touches plate ground to overhead plate overhead lunges plate rows sprawl to plate Metcon (AMRAP – Rounds and Reps) AMRAP 20 400 meter run 3 rounds 20 pistols *alt 10 chest to bar pull-ups

“Sassy”

January 26, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 3 x side shuffle down and back x 2 10 step-ups 5 drop squats 5 kip swings 5 barbell Cuban presses Power Snatch (Top of every 90 seconds x 5 1 rep 80-90% *building) Metcon (AMRAP – Rounds and Reps) AMRAP 10 7 toes to bar 5 box […]

“Gaba”

January 25, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 3 x butt kicks down and back 10 Cossack squats 5 inch worms 10 hollowrocks 10 glute bridges Front Squat (EMOM x 5 1 rep 90%) Metcon (AMRAP – Reps) 10 rounds 20 seconds ski or bike for calories rest 10 seconds 20 seconds single arm dumbbell thrusters […]

“Criss-Cross Applesauce”

January 23, 2021

CrossFit Armed – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 1,2,3,4,5… clean and jerks 155/105 50 double unders after each round

“Vermont Cheddar”

January 22, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 300 meter run + 3 x 5 air squats 20 shoulder taps 5 kip swings 3 strict pull-ups Metcon (Time) 10 rounds 7 chest to bar pull-ups 10 push-ups 7 front squats 135/95 100 meter run

“Pepperoncini”

January 21, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) dynamic warm-up Deadlift (Top of every 90 seconds x 5 3 UB reps 85%) Metcon (Time) 21-15-9 bike or ski for calories toes to bar rest 3 minutes Metcon (Time) 15-12-9-6-3 bike or ski for calories toes to bar 20 minute cap total on both metcons

“Fear Factor”

January 20, 2021

CrossFit Armed – CrossFit “Fear Factor” (Time) 3 rounds 800 meter run 21 burpee box jump overs 30/24

“Fear Factor”

CrossFit Armed – CrossFit Warm-up (No Measure) 3 x 20 butt kicks 5 inch worms 10 step-ups “Fear Factor” (Time) 3 rounds 800 meter run 21 burpee box jump overs 30/24

“Over the River”

January 19, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 3 x NFT 1 minute row 5 pike push-ups 10 plate bent over reverse flys Barbell Strict Press (EMOM x 10) odd: 3 strict presses 85% *from floor even: 6-8 barbell bent over rows Metcon (Time) 1000 meter row 30 handstand push-ups 30 shoulder to overhead 135/95 12 […]