CrossFit Armed – Armed Comp*
()
A: Hang Snatch Pull + Hang Muscle Snatch (5 x 2+2 *empty barbell *both below knee)
B: Muscle Snatch (build to 2RM)
C: Power Clean + Squat Clean (2×1 60% 1×170% 1×1 80% 2×1 85% 2×1 90%)
*blocks at knee
*based of week 5’s max
D: Front Squat (1×2 70% 2×2 80% 1×2 85% 2×1 90%)
Metcon (Time)
10 rounds
3 thrusters 125/80
4 barfacing burpees over the bar
5 toes to bar
Metcon (10 Rounds for time)
10 x 100 meter sprint rest 1 minute
