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Components
Ring Muscle-ups
Bench Press
Bench 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
Wednesday - 07/20/22 - 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
Wednesday - 07/20/22
3 x NFT
20' backwards crab walk
10 ring rows
Ring Muscle-ups (EMOM x 7 pick # of reps)
*Pick a number of reps you can hit unbroken for each minute. Go with a drill if needed.
A: Bench Press (3x5@85% of 3RM)
Bench Press
B: Bench Press (2x8@70% (of 3RM))
Bench Press
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
1 D-ball Ground to Over the Shoulder 150/100
10 Hand Release T Push-ups
1 Legless rope climb
Metcon (Time)
3 rounds
25 GHDs
50' handstand walk
100' D-ball carry 150/100
Metcon (3 Rounds for time)
3 x
1500 meter row
rest 2 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 20, 2022
Male Clients
1
Felipe
Boyd
4:45 PM Armed Comp/OLY Cl...
7 x 3
1
Rashad
Whyce
4:45 PM Armed Comp/OLY Cl...
7 x 3
Female Clients
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