CrossFit Armed – CrossFit
Power
Snatch Progression
Power Snatch + Overhead Squat + Snatch (1+1+1 x7-10 sets)
20:00 Running Clock for
7-10 sets @Moderate to Heavy*
1 Power Snatch
1 Overhead Squats
1 Snatch
-45-60sec Rest-
*Building off 7/14, aiming to work Heavier
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Box Jump Overs (24/20)|(20/16)
15/10 Cal Bike | 20/15 Cal Row | 20/15 Cal Ski*
3 Power Snatch + Hang Power Snatch (115/75)|(95/65)|(75/55)**
*Option for Bike/Ski/ or Row
**1 Power Snatch + 1 Hang Power Snatch = 1 Rep
