3-12-19

March 12, 2019

CrossFit Armed – Armed Comp*

Warm-up (No Measure)

3 x NFT

10 banded facepulls

10 banded overhead squats

10 banded pullthroughs

A: Muscle Snatch + Dip Snatch (3×2+1 55-60&)

B: Squat Snatch (2×2@70% 2×2@75% 2×2@80% 3×2@85% )

C: Clean Liftoff + Clean Pull (4×2+2@85-95% *below knee on hang clean pull)

D: Strict Weighted Pull-ups (3 sets 7 reps)

Metcon (Time)

7 rounds

7 power snatches 95/65

7 overhead squats 95/65

7 chest to bar pull-ups

Metcon (5 Rounds for time)

5 x

21/15 calorie AB

rest 1 minute

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