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Components
Paused Power Clean + ...
Squat Clean + Split Jerk
Front Squat
Front Squat Clusters
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Wednesday - 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):
3 (3/0)
Workout
Wednesday
2 x NFT
10 X-band steps each way
10 banded good mornings
10 kettlebell strict high pulls each arm
10 feet together goblet squats
A: Paused Power Clean + BTN Split Jerk (2+2 x 4 *warm-up)
B: Squat Clean + Split Jerk (1 70% 1 78% 1 83% 1 88% 1 93-95% + HS)
C: Front Squat (build to 2RM)
Front Squat
D: Front Squat Clusters (2-2-2 x 3 80-85% of C)
Metcon (4 Rounds for reps)
4 rounds
90 seconds on clock:
10/7 calorie AB sprint
4-3-2-1 squat clean + thruster
185/125
AMRAP ring muscle-ups
rest 90 seconds
Want to see some of these movements in action? Check out our
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Whiteboard:
Wednesday, July 06, 2022
Male Clients
1
Kassio
Correa
4:45 PM Armed Comp/OLY Cl...
4 x 4 @ 135 lbs
1
Rashad
Whyce
4:45 PM Armed Comp/OLY Cl...
4 x 4 @ 135 lbs
2
Felipe
Boyd
4:45 PM Armed Comp/OLY Cl...
4 x 4 @ 95 lbs
Female Clients
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