Monday – 09/27/21

September 27, 2021

CrossFit Armed – Armed Comp*

View Public Whiteboard

Warm-up (No Measure)

3 ROUNDS

10 Groiners

8 Up-Downs

8 Drop Squats

4 Muscle Cleans*

4 Slow Tempo Front Squats

*from below the knee

Weightlifting

A: Clean off Blocks (knee) (2-2-2-2-2*)

*starting @75% and building to a Heavy (NOT MAX) 2 for the day.

B: Front Squat (5@70%, 3@80%, 1@90%, 1@100%)

GPP

Metcon (Time)

4 ROUNDS

4 Hang Squat Cleans (115/75)|(75/55)

4 Lateral Over the Bar Up-Downs

-1:30 Rest-

2 ROUNDS

8 Hang Squat Cleans

8 Lateral Over the Bar Up-Downs

-Rest 1:30-

1 ROUND

16 Hang Squat Cleans

16 Lateral Over the Bar Up-Downs

(Score is Total Time Including Rest)

Accessories

Metcon (No Measure)

3 SETS

8-10 Wide Stance Seated Good Morning @3020;

-0:45 Rest-

8-10 Dumbbell Front Rack Reverse Lunge/ Leg @20X0

-0:45 Rest-

Metcon (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)

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