CrossFit Armed – Oly class
Warm-up
Warm-up (No Measure)
400m Run @ Warm-up Effort
+
3x
40yd Light Sled Push (high knees)
12 Hollow Rocks
12 Arch Rocks
10 Strict DB High/Arm
Weightlifting
A : Tall Snatch (5×3 as warm-up)
B : Power Snatch (2×3@60%, 2×2@65%, 8×1@70% EMOM)
Strength
A : DB Close Grip Bench Press (4×12 @31X1 Tempo)
B : Pendlay Row (4×12 @2010)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
100′ Sled
20 Push-ups
10 D-Ball Over the Shoulder (100/70)
200′ Farmer’s Carry (70/55)
1 Rope Climb
Accessories
A) Half Keeling Bottom KB Press;
3×12/Arm
B) DB Skull Crushers;
3×12
