“DT”

March 25, 2020

CrossFit Armed – CrossFit

A: Dip Squat Clean + Push Jerk (3×1+2 *light)

B: Hang Squat Clean + Split Jerk (Every 90 seconds x 5 2+1 ~70%)

C: Front Squat (*3 seconds pause at bottom *AHAP)

Warm-up (No Measure)

3 x NFT

10 toy soldiers

10 inch worms no push

10 broad jumps

Metcon (Time)

In-home with equipment

barbell:

5 rounds

12 deadlifts 155/105

9 hang power cleans 155/105

6 push jerks 155/105

single dumbbell or kettlebell:

10 rounds

12 single arm deadlifts

9 single arm hang power cleans

6 single arm push jerks

*switch arms each round

Metcon (Time)

In-home no equipment

10 rounds

12 butterfly sit-ups

9 dips off bench

6 step-ups alternating

*grab anything weighted to do the sit-ups and step-ups with!

Metcon (Time)

#justrun

3 x

400 meter run

200 meter jog

100 meter sprint

100 meter run

rest 1 minute

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