Tuesday 06/21/22

June 21, 2022

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

3 x NFT

side shuffle down and back

10 strict dumbbell high pulls per arm

10 strict dumbbell presses per arm

20 GHD single leg reverse hypers *alt legs

A: Tall Clean + Tall Jerk (4×3+3 Light as primer)

B: Clean from Power Position + Power Jerk (4×2@65-70%)

C: Push Press + Split Jerk (15:00 Build to a Heavy 2+1)

D: Push Press + Split Jerk (4×1+1@90% of C)

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (20 Rounds for reps)

20 x

20sec Air Bike @95% HARD EFFORT for RPMs

40sec Recovery

*work at a TOUGH RPM you can maintain for 20sec, report working RPMs/set

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