Thursday – 09/16/21

September 16, 2021

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 ROUNDS (Empty Bar)

0:30 Air Bike or Ski

5 Inch Worms

5 Standing Sots Press

5 Sots Press in Quarter Squat

5 Sots Press in Full Squat

5 Jumping Squats in Back Rack

10 Cossack Squats

Weightlifting

A: Snatch off Blocks (**above knee** 3-3-3-3-3)

*starting @70% and building to a Heavy (NOT MAX) 3 for the day.

Gymnastics

A: Russian Dips (4×6-8*)

*Compare with 08/23

B: Weighted Ring Dips (5×5)

GPP

B: Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 Overhead Squat (135/95)|(115/75)|(75/55)

MIN 2 – 20/15 Ski

MIN 3 – 0:45 RKC Plank
LOADING LISTED AS

RX | MAST | SCALE

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