CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS (from below knee)
8/6 Cal Row
6 Snatch High Pull
6 BTN Snatch Grip Thruster
6 High Hang Power Snatch
Weightlifting
3 Position Snatch (5×1 @70-75%*)
1 High Hang (above knee)
1 Low Hang (below knee)
1 form the Floor
***AIMING TO WORK AT or ABOVE LAST WEEK’s Snatch weight (9/16)
Gymnastics
A: Ring Muscle-up Negative (20 Reps For Quality*)
*Compare with 08/30
B: Paused Ring Pull-ups (5×3* )
*Building to a HEAVY 3
GPP
B: Metcon (Time)
4 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/25)
20 Hand Release Push-Ups
15/12 Cal Row
10 Up-Downs Over your Rower
Accessories
Metcon (No Measure)
3-4 ROUNDS
12 Snatch Grip Bent Over Row
8 Barbell Cuban Press*
-Rest as needed-
