CrossFit Armed – CrossFit
Power
HANG POWER SNATCH X PULL-UP
Hang Power Snatch (5 x4-6 @RPE 6-8)
EMOM x 10 MINUTES
MIN 1 – 5 Beat Swings + 20sec Double Under Practice
MIN 2 – 4-6 Hang Power Snatches*
*Start Light and Build to a Moderate Weight(RPE 6-8). Finishing at a Heavier weight than you plan on using for today’s workout.
Week 3 of 4
Metcon
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 18 MINUTES
3 Pull-Ups
6 Hang Power Snatch (95/65)|(75/55)|(65/45)
20 Double-Unders
6 Pull-Ups
10 Hang Power Snatch
30 Double-Unders
8 Pull-Ups
12Hang Power Snatch
40 Double-Unders
*P1 completes round 1 (3 Pull-ups 6 Snatches 30 DU’s).
P2 completes round 2 (4, 6, 30)
P1 completes round 3 (5,10, 40)
P2 completes round 1(3 Pull-ups 6 Snatches 30 DU’s)
Continue this pattern for 18 minutes.
