CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 high knees
10 toy solders
5 feet together jump squats
A: Snatch Grip Barbell Cuban Press + Snatch Balance (3 x 5+5)
B: Power Snatch *pause at knee + Hang Squat Snatch (5 x 1+1 ~80%)
C: Snatch Lift-Off + Snatch Pull (5 x 2+1 ~100%)
Metcon (Time)
In-home with equipment
3 rounds
30 power snatches 75/55
30 overhead squats 75/55
*sub is double dumbbell snatches or dumbbell snatches
*sub is dumbbell overhead squats switch arms every 5 reps
In-home no equipment
30 weighted bookbag snatches
30 weighted bookbag overhead squats or weighted bookbag jump squats
Cash-out
100 sit-up to press
Metcon (Time)
#justrun
4 x
400 meter run
rest 2 minutes
200 meter run
rest 1 minute
100 meter run
rest 1 minute
