Wednesday – 11/03/21

November 3, 2021

CrossFit Armed – CrossFit

Warm-up (No Measure)


25ft Toe Walk

25ft High Skips

25ft High Knees

25ft Butt Kickers



10 Tall Muscle Cleans

10 Drop Squats

100m Jog

A: 3 Position Clean (5×1 Every 2:00)

1 Hang Above Knee

1 Hang Below Knee

1 Floor

*Take 5:00 to Build to a Light to Moderate Weight for the complex before starting the EMOM. Countinue to Build to a Heavy Complex if you’re feeling good.

B: Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP (rounds)

7 Hang Squat Cleans (135/95)|(95/65)

100m Run

-Rest 1:00-

5:00 AMRAP (rounds)

5 Hang Squat Cleans (155/105)|(115/75)

100m Run

-Rest 1:00-

5:00 AMRAP (reps)

Max Hang Squat Cleans (155/105)|(115/75)*
*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.

Metcon (No Measure)


2:00 Pike Stretch

1:00 Pigeon/ Side

2:00 Olympic Wall Squat

*Intention: Lengthen glutes and posterior chain. Improve front split position.

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