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Components
Dip Snatch + Hang Squ ...
Snatch Pull + Hang Sq ...
Power Snatch
Back Squat
DB Death March
Front rack double ket ...
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
01/02/23 - CrossFit Armed
Class
(All)
Armed Comp*: 10:00 AM
4:45 PM Armed Comp/OLY Class
6:30PM Armed Comp/OLY Class
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (1/0)
Workout
01/02/23
A: Dip Snatch + Hang Squat Snatch *below knee (4x2+1 60%)
B: Snatch Pull + Hang Squat Snatch (build to a heavy 1+2)
C: Power Snatch (EMOM x 5 2 power snatches 70% of B)
Power Snatch
NOT OFF TODAY'S MAX
D: Back Squat (6x2 84%)
Back Squat
E1: DB Death March (10 per side)
E2: Front rack double kettlebell lunges
Metcon (Time)
100 double unders
20 OHS 115/75
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches 50/35
100 double unders
12 bar muscle-ups
Metcon (6 Rounds for time)
6 x
top of every 2 minutes
10/8 calories AB <30 seconds
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, January 02, 2023
Male Clients
1
Ruben
Navas
Armed Comp*: 10:00 AM
4 x 3 @ 125 lbs
Female Clients
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