Thursday – 10/07/21

October 7, 2021

CrossFit Armed – Armed Comp*

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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

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