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Tuesday – 09/21/21

September 21, 2021

CrossFit Armed – Armed Comp* View Public Whiteboard Warm-up (No Measure) 3 ROUNDS (from below knee) 8/6 Cal Row 6 Snatch High Pull 6 BTN Snatch Grip Thruster 6 High Hang Power Snatch Weightlifting 3 Position Snatch (5×1 @70-75%*) 1 High Hang (above knee) 1 Low Hang (below knee) 1 form the Floor ***AIMING TO […]

Tuesday – 09/21/21

CrossFit Armed – CrossFit Warm-up (No Measure) 3 ROUNDS (from below knee) 8/6 Cal Row 6 Snatch High Pull 6 BTN Snatch Grip Thruster 6 High Hang Power Snatch A: 3 Position Snatch (5×1 @70-75%*) 1 High Hang (above knee) 1 Low Hang (below knee) 1 form the Floor ***AIMING TO WORK AT or ABOVE […]

Monday – 09/20/21

September 20, 2021

CrossFit Armed – Armed Comp* View Public Whiteboard Warm-up (No Measure) 7:00 ARMAP 7 Russian KBS 7 Kip Swings 7 Scap Push-ups 7 V-ups 7 Air Squats Weightlifting A: Back Squat (3×3@85%) B: Hang Power Clean + Front Squat + Hang Squat Clean (1+1+1* EMOMx 8:00) EMOM x 8 MINUTES* 1 Hang Power Clean + […]

Monday – 09/20/21

CrossFit Armed – CrossFit Warm-up (No Measure) 7:00 ARMAP 7 Russian KBS 7 Kip Swings 7 Scap Push-ups 7 V-ups 7 Air Squats A: Back Squat (7-5-3-7-5-3*) *Start 1st working set at 65-70% and increasing by feel. Aiming to make your 2nd set of 7 Heavier than the 1st, 2nd set of 5 Heavier than […]

Saturday – 09/18/21

September 18, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) 3 ROUNDS 100m Jog 10 Slam Ball Deadlifts 0:30 Overhead Slam Ball Hold 0:30 Cardio Choice (Bike or Row) A: Metcon (Weight) EVERY 2:30 x 4 SETS 10 Tricep Kickbacks 10 DB Front Raises 10 DB Hammer Curls B: Metcon (Time) FOR TIME 50 Slam Balls (30/20)|(20/10) 50/40 […]

Friday – 09/17/21

September 17, 2021

CrossFit Armed – CrossFit Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 200m Run 50 Jumping Jacks 40 Mountain Climbers 20 Up-Downs 10 DB Renegade Rows* *1 Rep = Row (R) + Row (L) + Push-up. A: Metcon (Weight) STRENGTH 4 ROUNDS 12 DB or KB Hip Bridge Floor Press 12 DB or KB Bent […]

Thursday – 09/16/21

September 16, 2021

CrossFit Armed – Armed Comp* View Public Whiteboard Warm-up (No Measure) 3 ROUNDS (Empty Bar) 0:30 Air Bike or Ski 5 Inch Worms 5 Standing Sots Press 5 Sots Press in Quarter Squat 5 Sots Press in Full Squat 5 Jumping Squats in Back Rack 10 Cossack Squats Weightlifting A: Snatch off Blocks (**above knee** […]

Thursday – 09/16/21

CrossFit Armed – CrossFit Warm-up (No Measure) 3 ROUNDS (Empty Bar) 0:30 Air Bike or Ski 5 Inch Worms 5 Standing Sots Press 5 Sots Press in Quarter Squat 5 Sots Press in Full Squat 5 Jumping Squats in Back Rack 10 Cossack Squats A: Snatch Pull + Squat Snatch + Overhead Squat (1+1+1 Every […]

Wednesday – 09/15/21

September 15, 2021

CrossFit Armed – Armed Comp* View Public Whiteboard Warm-up (No Measure) 2:00 Row @EZ to MOD Effort + 8:00 AMRAP (empty bar) 20 Single Unders* 8 Clean Deadlifts 8 Hang Clean High Pulls 8 Hang Muscle Cleans 4 Front Squats 4 Hang Power Cleans GPP Metcon (Time) FOR TIME 150 Double Unders 50/40 Cal Row […]

Wednesday – 09/15/21

CrossFit Armed – CrossFit Warm-up (No Measure) 2:00 Row @EZ to MOD Effort + 8:00 AMRAP (empty bar) 20 Single Unders* 8 Clean Deadlifts 8 Hang Clean High Pulls 8 Hang Muscle Cleans 4 Front Squats 4 Hang Power Cleans Metcon (Time) FOR TIME 150 Double Unders 50/40 Cal Row 30 Burpees 30 Hang Power […]