1/16/23

January 16, 2023

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

2 x NFT

10 band Ys

10 band overhead squats

10 facepulls

10 back extensions

A: Muscle Snatch + Hang Power Snatch (below knee) + Drop Snatch (4×2+2+2 50-60%)

B: Snatch Pull + Power Snatch + Squat Snatch (Work to a Heavy set of 1+1+2, for this complex)

C: Squat Snatch (EMOM x 5 2 70%)

D: Back Squat (84%)

E1: Weighted Glute Bridge (12 per leg *single leg *front foot elevated)

E2: Reverse Lunges (*dumbbells 10 per leg)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

40 double unders

6 devil’s presses 50/35

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