1-8-19

CrossFit Armed – Armed Comp*

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A: Tall Clean + Squat Jerk (3×5+5 *empty barbell)

Warm-up (No Measure)

2 x NFT

5 paused goblet squats

5 sumo deadlift high pulls per arm

5 kneeling Arnold’s presses per arm

B: Power Clean + Hang Squat Clean + Power Jerk (1+1+3 65% 2×1+1+3 70% 3×1+1+3 75%)

C: Power Clean + Push Press (3×2)

Metcon (10 Rounds for reps)

EMOM x 10

10/7 calorie row + 7 handstand push-ups

rest 5 minutes

Metcon (Time)

21-15-9

calories AB

dumbbell thrusters 50/25