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Components
Tall Clean + Jerk Balance
Squat Clean + Front S ...
Squat Clean
Front Squat
Paused Front Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Thursday - 06/23/22 - 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):
2 (2/0)
Workout
Thursday - 06/23/22
3 x NFT
5 strict hspu negatives
15 seconds supine grip hang from the bar
10 barbell good mornings
A: Tall Clean + Jerk Balance (4x3+3 as primer)
B: Squat Clean + Front Squat + Squat Clean + Split Jerk (build to heavy complex)
C: Squat Clean
Squat Clean
every 0:30 for 2:00 Perform 1 Clean @ 75% of Complex
+
Rest 1:00
+
3:00 EMOM; x1 Clean @ 80% of Complex
+
Rest 1:00
+
3:00 EMOM; x1 Clean @ 85% of Complex
*Clean = Anyhow during the EMOM work
D: Front Squat (15:00 build to 3RM for the day)
Front Squat
E: Paused Front Squat (3x5@75% of D)
Paused Front Squat
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
35 double unders
11 thrusters 75/55
7 burpee box jump overs 24/20
Metcon (Time)
300' handstand walk every time you fall 400 meter run
or
every 3 minutes by 6 rounds
400 meter run
AMRAP handstand walk with remaining time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 23, 2022
Male Clients
1
Felipe
Boyd
6:30PM Armed Comp/OLY Cla...
4 x 3 @ 115 lbs
2
Rashad
Whyce
6:30PM Armed Comp/OLY Cla...
4 x 3 @ 95 lbs
Female Clients
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