CrossFit Armed – Oly class
Warm-up
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)
+
2x
10 Single Arm DB High Pull + DB Cuban Press Arm
10 Good Morning into Snatch Push Press
10 Snatch Thrusters
Weightlifting
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
Metcon (2 Rounds for time)
Row;
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
