CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 Rounds
8 Barbell Glute Bridges
5 Snatch Grip RDL
5 Hang Muscle Snatch
5 Pressing Snatch Balance
6-8 Kipping Swings on Rings
()
A: Power Snatch ( Paused – 4×4 @55% |0:03 pause @knee|)
()
B: Squat Snatch (wave 3x(3@60%, 3@65%, 3@70%))
C: Snatch Pull (80%)
D: Sotts Press (4×4@Light to Moderate Weight)
Sotts Press
*Option for Seated Sotts Press if mobility is a limiting factor. Usiing a 12-16″ box as seat.
Metcon (10 Rounds for reps)
EMOM x 10
odd: 4/2 ring muscle-ups
even: 6 deficit handstand push-ups 6″/4″
Metcon (Time)
3-9-15-21-15-9-3
chest to bar pull-ups
kettlebell swings 70/55
