CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 mountain climbers
10 toy soliders
5 inch worms no push-up
A: Muscle Snatch + Drop Snatch (3 x 3+3)
B: 3 Position Squat Snatch (5 sets ~75-80%)
High Hang/ Knee/ Floor
C: Snatch lift off (5 sets 3 reps ~100%)
Metcon (Time)
In-home with equipment
10 dumbbell snatches 50/35 *alt each rep
10 lateral burpees over dumbbell
20 dumbbell snatches 50/35 *alt each rep
10 lateral burpees over dumbbell
30 dumbbell snatches 50/35 *alt each rep
10 lateral burpees over dumbbell
40 dumbbell snatches 50/35 *alt each rep
10 lateral burpees over dumbbell
50 dumbbell snatches 50/35 *alt each rep
10 lateral burpees over dumbbell
In-home no equipment
10 book bag snatches
10 lateral burpees over book bag
20 book bag snatches
10 lateral burpees over book bag
30b ook bag snatches
10 lateral burpees over book bag
40 book bag snatches
10 lateral burpees over book bag
50 book bag snatches
10 lateral burpees over book bag
Metcon (6 Rounds for time)
#justrun
6 x
400 meter run
rest 90 seconds
