CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 Cossack squats
5 inch worms
A: Tall Snatch + Drop Snatch (3 x 2+2)
B: Squat Snatch from Low Hang (~80)
C: Back Squat (Tempo 31X1 *AHAP)
Metcon (AMRAP – Reps)
In-home with equipment
3 minutes on clock:
15 hang power snatch 95/65
15 overhead squats 95/65
AMRAP lateral burpees over the bar
rest 90 seconds
3 minutes on clock:
12 hang power snatch 95/65
12 overhead squats 95/65
AMRAP lateral burpees over the bar
rest 90 seconds
3 minutes on clock:
9 hang power snatch 95/65
9 overhead squats 95/65
AMRAP lateral burpees over the bar
rest 90 seconds
3 minutes on clock:
6 hang power snatch 95/65
6 overhead squats 95/65
AMRAP lateral burpees over the bar
rest 90 seconds
3 minutes on clock:
3 hang power snatch 95/65
3 overhead squats 95/65
AMRAP lateral burpees over the bar
In-home no equipment
3 minutes on clock:
15 weighted book bag snatches
15 jump squats
AMRAP lateral burpees over the bag
rest 90 seconds
3 minutes on clock:
12 weighted book bag snatches
12 jump squats
AMRAP lateral burpees over the bag
rest 90 seconds
3 minutes on clock:
9 weighted book bag snatches
9 jump squats
AMRAP lateral burpees over the bag
rest 90 seconds
3 minutes on clock:
6 weighted book bag snatches
6 jump squats
AMRAP lateral burpees over the bag
rest 90 seconds
3 minutes on clock:
3 weighted book bag snatches
3 jump squats
AMRAP lateral burpees over the bag
#justrun
3 x
200 meter run
rest 1 minute
400 meter run
rest 1 minute
800 meter run
rest 2 minutes
