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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
Thursday - 08/04/22 - 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):
3 (3/0)
Workout
Thursday - 08/04/22
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 (4x2+2 @Light Weight)
*3sec Pause in catch
B: Squat Clean + Split Jerk (1@70% 1@78% 1@83% 1@88% 1@93%, Build to a Max)
C: Front Squat (build to 2RM)
Front Squat
D: Front Squat Clusters (3x2-2-2 @80-85% of C)
*Cluster sets, 10sec rest between each cluster of 2 reps and 2:00 Rest between each set of clusters.
Metcon (Time)
5 Rounds For Time
200m Run
15 Overhead Squats (115/75)
7 Power Snatch
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Whiteboard:
Thursday, August 04, 2022
Male Clients
1
Rashad
Whyce
4:45 PM Armed Comp/OLY Cl...
4 x 2 @ 155 lbs
2
Kassio
Correa
4:45 PM Armed Comp/OLY Cl...
4 x 2 @ 135 lbs
3
Felipe
Boyd
6:30PM Armed Comp/OLY Cla...
4 x 2 @ 95 lbs
Female Clients
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