CrossFit Armed – CrossFit
Power
Clean and Jerk Progression
Hang Power Clean + Power Clean + Split Jerk (6-8 x 1+1+2 @Heavier than Last week)
*hang from knee
Up to a 20:00 Running Clock for
6-8 sets working heavier last week’s working weight*
1 Hang Power Clean from Knee
1 Power Clean (no touch and go)
2 Split Jerks
-45-60sec Rest-
*08/01 Hang Power Clean 2 + Split Jerk 2
Metcon
Metcon (Time)
20 ROUNDS FOR TIME
1 Power Clean (205/145)|(185/125)|(145/105)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
