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Components
Snatch Balance
3 Position Squat Snatch
Sotts Press
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Tuesday - 06/29/21 - 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 (1/1)
Workout
Tuesday - 06/29/21
***Warm-up With CF Class***
A: Snatch Balance (3x3@60%)
Snatch Balance
B: 3 Position Squat Snatch (5x1* @70- 75%)
Floor/ Knee/ High Hang
*1 rep @ each position. DEADSTOP pause @ each position.
C: Sotts Press (3x5 @MTR (tough 5))
D1: Metcon (AMRAP - Reps)
7:00 AMRAP
30/25 Calorie Bike (buy-in)
+
AMRAP with time left
3 Ring Muscle-ups
5 Power Snatches 135/95
-3:00 Rest before D2-
RX+ 165/115
D2: Metcon (AMRAP - Reps)
5:00 AMRAP
25/20 Calorie Bike (buy-in)
AMRAP
3 Burpee Ring Muscle-up
5 Hang Power Snatch (115/75)
RX+ 135/95
E: Metcon (4 Rounds for reps)
0:30 Air Bike Calories (HARD EFFORT)
0:30 Russian Swings (HEAVY)
0:30 Rest
-Score each set as Calories + Swings as Reps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 29, 2021
Male Clients
1
Rashad
Whyce
4:45 PM Armed Comp/OLY Cl...
3 x 3 @ 175 lbs
Female Clients
1
Marjorie
Saint Jean
Armed Comp*: 10:00 AM
3 x 3 @ 75 lbs
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