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Components
Barbell Strict Press
Hand Over Hand Sled Drag
Deficit, Pike HSPU [4 ...
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
01/11/23 - 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):
0 (0/0)
Workout
01/11/23
3 x NFT
10 halos each way
5 single arm kneeling Arnold’s presses each arm
10 single leg ring rows
A: Barbell Strict Press (3x5 85% 2x8 70% of 3RM)
B1: Hand Over Hand Sled Drag (50’ AHAP x 3)
B2: Deficit, Pike HSPU [4"/2.5"] (*feet on box 5 x 3 *slowly lower)
Metcon (AMRAP - Rounds and Reps)
AMRAP 30
1000 meter row
100’ farmers carry 70/55
100’ handstand walk
100 double unders
Core: Metcon (No Measure)
3 x NFT
20 cable twists each direction
10 single leg p-bar push-ups each leg
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 11, 2023
Male Clients
Female Clients
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