CrossFit Armed – CrossFit
A: Drop Snatch
B: Power Snatch + Hang Squat Snatch + Snatch Balance (Every 90 seconds x 5 1+2+2 ~70%)
C: Snatch Pull [with Pause at knee] (~90%)
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 bent over Ys
5 walking inch worms
Metcon (AMRAP – Rounds and Reps)
In-home with equipment
AMRAP 6
30 double unders
6 single arm devil’s presses 50/35 Right arm only
rest 2 minutes
AMRAP 6
30 double unders
6 single arm devil’s presses 50/35 Left arm only
In-home no equipment
AMRAP 6
30 lateral jump squats
6 burpees
rest 2 minutes
AMRAP 6
30 lateral jump squats
6 burpees
Cash-out
6 rounds
30 seconds single leg V-ups
30 seconds hollowhold
Metcon (Time)
#justrun
3 x
400 meter run
rest 1 minute
200 meter run
rest 1 minute