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Components
Low Hang Muscle Snatc ...
Snatch Pull + Squat S ...
Tall Clean
Squat Clean
Paused Back 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 - 7/21/22 - 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 - 7/21/22
A: Low Hang Muscle Snatch + Low Hang Snatch (10x2+1 (empty bar))
*Partition as needed
B: Snatch Pull + Squat Snatch (2@60% 2@65% 2x2@70% 2@75% 3x2@80%)
*Low Blocks (below knee)
C: Tall Clean (20 reps unloaded bar)
*Partition as needed
D: Squat Clean (2x2@60% 2@70% 2x2@75% 4x2@80%)
Squat Clean
E: Paused Back Squat (2x3@65% 5x3@70%)
3sec Pause @Bottom
Metcon (Time)
21-15-9
ski erg calories
50' sled push after each set 4/2 plates
Metcon (4 Rounds for time)
4 x
400 meter run
rest 2 minutes
Want to see some of these movements in action? Check out our
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Whiteboard:
Thursday, July 21, 2022
Male Clients
1
Felipe
Boyd
6:30PM Armed Comp/OLY Cla...
1 x 30 @ 45 lbs
1
Rashad
Whyce
4:45 PM Armed Comp/OLY Cl...
1 x 30 @ 45 lbs
Female Clients
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