CrossFit Armed – CrossFit
Power
Clean and Jerk Progression
Clean from Power Position + Clean from Knee + Power Jerk (1+1+2 x7-10 sets)
20:00 Running Clock for
7-10 sets @Moderate to Heavy (not max)
1 Power Clean from Power Position
1 Clean from Knee*
2 Push Jerks
-45-60sec Rest-
*full squat from the knee
***Aiming to work a bit heavier then last week across all sets. No Max Efforts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
6 Hang Power Clean to Overhead (115/75)|(95/65)|(65/45)
40 Double Unders
100m Run | 7/5 Cal Bike*
-Rest 1:30-
AMRAP x 4 MINUTES
4 Hang Power Clean to Overhead (135/95)|(115/75)|(75/55)
30 Double Unders
100m Run | 7/5 Cal Bike
-Rest 1:30-
AMRAP x 4 MINUTES
2 Hang Power Clean to Overhead (155/105)| (135/95)|(95/65)
20 Double Unders
100m Run | 7/5 Cal Bike
(Score = Total Rounds + Reps)
*Option for Run or Bike
