CrossFit Armed – Armed Comp*
()
A: Snatch Push Press + Overhead Squat + Drop Snatch + Tall Snatch (5 sets *empty barbell)
B: Squat Snatch (*pause at knee 2×3 60% 1×2 65% 3×1 70% )
Metcon (AMRAP – Reps)
With a running clock:
0:00 – 5:00
1 RM Snatch
5:00 – 14:00
AMRAP 9:
3 Power Snatches(75/55), 3 Box Jumps (24/20)
6 Power Snatches(75/55), 6 Box Jumps (24/20)
9 Power Snatches(75/55), 9 Box Jumps (24/20)
*Continue to add 3 repetitions per round for 9:00 (14:00 mark)
14:00 – 19:00
1RM Snatch
**You can set up 2 barbells for this workout
*put weights in comments
Metcon (Calories)
7 x
45 seconds ski erg for calories
45 seconds rest
