CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 x NFT
5 strict hspu negatives
15 seconds supine grip hang from the bar
10 barbell good mornings
A: Tall Clean + Jerk Balance (4×3+3 as primer)
B: Squat Clean + Front Squat + Squat Clean + Split Jerk (build to heavy complex)
C: Squat Clean
every 0:30 for 2:00 Perform 1 Clean @ 75% of Complex
+
Rest 1:00
+
3:00 EMOM; x1 Clean @ 80% of Complex
+
Rest 1:00
+
3:00 EMOM; x1 Clean @ 85% of Complex
*Clean = Anyhow during the EMOM work
D: Front Squat (15:00 build to 3RM for the day)
E: Paused Front Squat (3×5@75% of D)
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
35 double unders
11 thrusters 75/55
7 burpee box jump overs 24/20
Metcon (Time)
300′ handstand walk every time you fall 400 meter run
or
every 3 minutes by 6 rounds
400 meter run
AMRAP handstand walk with remaining time
