Monday – 08/01/22

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

10 sled weighted face pulls

10 straight arm lat pulldowns

5 seated box jumps

A: Dip Snatch + Squat Snatch (3×2+1 @55-60%)

B: Squat Snatch (3@70% 2@78% 2×1@83% 1@88% 1@93% + Build to Max)

C: Squat Snatch (5×2 @75-80% EMOM of B)

D: Squat Snatch (EMOM x 5 2 reps 83-88% of B)

E: Back Squat (4×3 @85-90% of 3RM)

Metcon (Time)

100 double unders

15 power snatches 155/105

15 bar muscle-ups

Metcon (10 Rounds for calories)

10x

1:00 Air Bike for Calories

-1:00 Rest-