CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 x NFT
10 dumbbell Cuban presses
10 stride crossover jumps
10 single leg back extensions per leg
A: Dip Snatch + Hang Squat Snatch *below knee (3×2+1 55-60%)
B: Hang Squat Snatch (5×2 65-70% *2 sec pause 1″ off floor)
C: Clean Pull (4×4 90-95%)
D: Paused Front Squat (5×2 82%)
E1: Sumo Stance Barbell Good Mornings (4×7 *low bar)
E2: Single Leg RDL (7 per leg)
Metcon (Time)
40′ handstand walk
5 snatches 175/110 *power or squat
40′ handstand walk
3 snatches 190/120
40′ handstand walk
1 snatch 205/130
Metcon (Time)
2 rounds
1000 meter row
30 GHDs
