Tuesday – 06/22/21

June 22, 2021

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

On a 2:00 Running Clock

2 Rounds @Warm-up Effort

0:30 Bike

0:30 Ski

+

3 Rounds

5 High Hang Muscle Snatch

5 Pressing Snatch Balalnce

5 Tall Snatch (full squat)

0:20 Hand Stand Hold (on wall)

A: Dip Power Snatch (5×3@60-65%)

()

B: Squat Snatch (**0:02 Pause @knee***3×3@70%)

()

C: Snatch Pull (5×5 @80%)

()

D: BTN Snatch Push Press [0:03 pause overhead] (work to heavy 4, then heavy 3)

()

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Kipping Handstand Push-ups

20 Alt. DB Goblet Step-ups (50/35|24″/20″)

10 Alt. DB Snatches (50/35)

-RX+,

Strict HSPU

Dual DB Step-ups (45/30)

Dual DB Snatch (45/30 each hand)

Metcon (No Measure)

3 Rounds for Quality

20 GHD Sit-ups

60′ Handstand Walk

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