CrossFit Armed – Armed Comp*
Warm-up (No Measure)
2 ROUNDS
15/12 Cal Row
10 PVC Pass Through
10 PVC Overhead Squats
10 PVC OH Lunge
Into…
2 ROUNDS
15/12 Cal Row
10 Hang Muscle Snatches
10 Pause OHS*
0:30 OH Barbell Hold
*0:03 @bottom
Weightlifting
Snatch Balance (15:00 Build to a Heavy 3*)
*Starting from an empty bar, build to a Heavy to Max set of 3 reps. Heaviest possible with proper form.
GPP
A: Dip Snatch (7×3 EMOM*)
*Building to a Moderate weight. Aiming to work HEAVIER than your working weight for part B.
B: Metcon (AMRAP – Reps)
17:00 AMRAP*
1 Hang Squat Snatch (115/75)|(75/55)
2 Lateral Over Rower Burpee
3 Cal Row
*Hang Squat Snatch Reps Increase by 1, Burpees by 2, Cal Row by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.
Accessories
Metcon (Weight)
10-12 Snatch RDL
-0:45 Rest-
8-10 KB or DB Cossack Squats each Leg*
-0:45 Rest-
*Compete all reps on one leg before switching
Metcon (No Measure)
FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band
