CrossFit Armed – CrossFit
A: Tall Snatch + Drop Snatch (3 x 2+2 *light)
B: Squat Snatch + Snatch Balance (5 x 2+2 ~75%)
C: Snatch Lift-Off + Snatch Pull (5 x 1+1 ~100%)
Warm-up (No Measure)
3 x NFT
20 jumping jacks
5 inch worms no push-up
5 in-out jump squats
Metcon (AMRAP – Rounds and Reps)
In-home with equipment
AMRAP 15
30 double unders
10 single arm dumbbell overhead lunges *right arm *alt legs each rep 50/35
10 single arm devil’s presses *alt arms each rep 50/35
10 single arm dumbbell overhead lunges *left arm * alt legs each reps50/35
In-home no equipment
AMRAP 15
30 lateral hops
10 jumping lunges
10 burpees
10 jumping lunges
Metcon (Time)
#justrun
4 x
50 meter sprint
rest 15 seconds
4 x
100 meter run
rest 30 seconds
4 x
150 meter run
rest 45 seconds
4 x
200 meter run
rest 60 seconds
