Monday – 06/20/22

June 20, 2022

CrossFit Armed – Armed Comp*

View Public Whiteboard

Warm-up (No Measure)

3 x NFT

10 stride crossover jumps

10 dumbbell incline Y raises

10 sumo stance inch worms no push-up

A: Muscle Snatch + Power Snatch + Squat Snatch (build to a heavy)

B: Squat Snatch (2×2@75%, 2×1@80% 2×1@85%)

C: Floating Power Snatch (6×1@65-70% Every 30sec)

D: Back Squat (5×2 @85-90% of Last Week’s Heavy 2)

Metcon (10 Rounds for weight)

EMOM x 10

odd: 3-5 weighted ring pull-ups

even: 3-5 weighted ring dips

Metcon (Time)

10 rounds

2 ring muscle-ups

4 pistols *alt legs each rep

8 kettlebell snatches *4 per arm then switch 70/55

Return to WOD home page