Tuesday, 03/27

March 25, 2018

CrossFit Armed – Oly class


Warm-up (No Measure)

4:00 Row as; (set to calories, watching cals/hr rate)

1:00 Full Row (low stroke rate, power out put by feel)

1:00 Leg drive only, full slide (no arm strokes)

1:00 Hip hinge + Arm Stroke, no slide (no leg drive)

1:00 Full Row (focus on as few pulls as possible per caloire)



10 Single Arm DB High Pull + DB Cuban Press Arm

10 Good Morning into Snatch Push Press

10 Snatch Thrusters


A : Muscle Snatch + Dip Snatch (5×1+1×2 as warm-up)

B : Snatch Pull + Dip Snatch + Snatch (3×2+1+1 @60%, 3×1@65%, 3×1@70%)

C : Paused Power Clean [0:02 @ knee + catch] (5×3@60-65%)

D : Push Press (Build to a Heavy Single)


2×3@75% (of Heavy Single)


Metcon (2 Rounds for time)


For Time;

5k Time Trial

*report time @2K split & 5K time
*set monitor for 5K, search for your 2K split in the memory function

**Score round 1 as your 2K, round 2 as your 5K

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