CrossFit Armed – Oly class
Warm-up
Warm-up (No Measure)
4:00 Row as; (set to calories, watching cals/hr rate)
1:00 Full Row (low stroke rate, power out put by feel)
1:00 Leg drive only, full slide (no arm strokes)
1:00 Hip hinge + Arm Stroke, no slide (no leg drive)
1:00 Full Row (focus on as few pulls as possible per calori
e)
+
2x
20 Banded, Reverse Flys
10 Kang Squats
10 Snatch Push Press
Weightlifting
A : Drop Snatch (5×3 as warm-up)
B : Snatch Balance + Paused, OHS (0:03 at bottom) (3×3+1@60%, 3×3+1@65%)
C : Halting Clean DL + Hang Clean (mid thigh) + Jerk (6x 2+2+1 @70%)
D : Clean Pull (4×4@85%)
Squat
Front Squat (6×3 @RPE 8)
*REP 8 = Working weight feels like you have 2 more GOOD reps left in you
Accessories
A) Bench Supported Glute Brdges;
3-4×12 + 0:02 pause @ top
B) GHD Hollow Sit-ups;
3-4×10-12 + 0:02 pause @ parallel