10-11-18

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

5 Bulgarian split squats per arm/leg

10 hollowrocks

10 straight arm lat pull-downs

A: Snatch Pull + Power Snatch + Squat Snatch (2×1+1+1 65% 2×1+1+1 70% 2×1+1+1 75%)

B: Power Clean + Split Jerk + BTN Split Jerk (2×1+1+1 65% 2×1+1+1 70% 2×1+1+1 75%)

C: Front Squat (build to 3RM *paused)

D: Front Squat (90% of C *no pause)

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

2 mile run TT (Time)