CrossFit Armed – Armed Comp*
Warm-up
3x
10 DB Strict Pulls/ Arm
10 Steps Sled Push Walk Lunges / Direction
5 Seated Box Jumps
Weightlifting
A1): Tall Power Clean (30 Reps with an unloaded barbell )
A2): Paused, Power Clean [0:02 at knee] (2×3@60% 3@65% 3@70% 3×3@75%)
Metcon
Metcon (6 Rounds for time)
6x
6 Burpee Box Jump Overs (24/20)
1 Power Clean + 2 Hang Power Cleans @70-75% (of week 1)
15/12 calorie row
2:00 Rest (walking)
Metcon (No Measure)
SkiErg
