CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS (empty bar)
10 Clean Deadlifts
10 Hang High Pulls (knee)
10 Hang Muscle Cleans (below knee)
10 Prisoner Drop Squats
-rest as needed-
Weightlifting
A: Snatch Push Press + Snatch Balance (5×2+2 @55-65% building by feel*)
*keep woking weight between 55-65% of Snatch
B: Power Clean (2-2-2-2-2*)
*Start counting sets at 70-75% and Build to a HEAVY 2
GPP
Metcon (Time)
5 ROUNDS
6 Power Cleans (155/105)|(115/75)|(95/65)
3 Hang Power Cleans
250m Row
-14:00 HARD CAP-
Accessories
Metcon (No Measure)
3-4 ROUNDS
6 Snatch Sotts Press*
12 Ring Face Pulls
-Rest as needed-
*option for seated sotts press
Metcon (No Measure)
RECOVERY
2:30 Calf Release on KB
2:30 Seated Forward Fold
