CrossFit Armed – Armed Comp*
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