10-25-22

October 25, 2022

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

5 kettlebell snatches per arm

5 single arm kettlebell OHS per arm

5 high box jumps

A: Muscle snatch + hang power snatch (*below knee 4 x 1+2 50-55%)

B: Power Snatch + Overhead Squat (*pause 2 seconds at knee)

2×2+2 60% 2×2+1 65% 3×2+1 70%

C: Power Snatch (*TNG build to 3RM)

Metcon (Time)

3 TNG power snatch 80% of C

40 double unders

25/20 calories AB

rest 2 minutes

Metcon (Time)

2×3 TNG power snatch 80% of C

35 double unders

20/15 calories AB

rest 2 minutes

Metcon (Time)

3×3 TNG power snatch 80% of C

30 double unders

15/10 calories AB

Metcon (Time)

21-15-9

toes to bar

calories ski erg

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