Thursday – 09/02/21

September 2, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)

6:00 AMRAP

3 Single Arm KB Deadlift/Arm

4 Single Arm KB Russian Swing/ Arm

5 Single Arm KB Deadlift High Pulls/ Arm

12 Walking Lunges

A: Metcon (Weight)

6:00 EMOM

3 Above Knee Hang Power Cleans


6:00 EMOM

3 Below Knee Hang Power Cleans

*Keep weight moderate-heavy.

B: Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 DB Power Cleans (50/35)|(35/20)

10 KB Sumo Deadlift High Pull (70/53)|(53/35)

10 Filly Carry Lunges each Direction*

*Lunge 10 steps with KB In Suitcase Hold, and DB in Front Rack. Lunge back 10 steps with KB/DB in opposite hands.

Metcon (No Measure)


1:00 Couch Stretch/ Leg

1:00 Pigeon Stretch/ Leg

1:00 Banded Hamstring Stretch/ Leg

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