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Components
Tall Power Clean
Power Clean + Clean
Clean Pull + Hang Cle ...
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 - 08/16/22 - 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):
1 (1/0)
Workout
Tuesday - 08/16/22
3 x NFT
5 tall box jumps
10 single leg back extensions per leg
10 dumbbell high pulls each arm
A: Tall Power Clean (30 reps unloaded bar)
B: Power Clean + Clean (2+1@65%, 2x2+1@70%, 3x2+1@75%)
C: Clean Pull + Hang Clean Pull (4x1+2@90%)
A: Metcon (AMRAP - Rounds and Reps)
AMRAP x 8 MINUTES
5 Hang Power Cleans (165/115)|(135/95)
10/7 Cal Bike
10 Slam Balls (30/20)|(25/15)
5 Deficit Handstand Push-ups (6"/4")*
(Score is Rounds + Reps)
-Rest 2:00 before Part B-
*Option for 7-9 from the floor
B: Metcon (AMRAP - Reps)
EMOM x 8 MINUTES
MIN 1 - 5 Hang Power Cleans* + Max Bike Cals in remaining time
MIN 2 - 15 Slam Balls + Max Handstand Push-ups** in remaining time
*Same weight as A for Cleans
**No deficit for HSPU
(Score is Calories + HSPU)
Want to see some of these movements in action? Check out our
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Whiteboard:
Tuesday, August 16, 2022
Male Clients
1
Rashad
Whyce
4:45 PM Armed Comp/OLY Cl...
30 x 1 @ 45 lbs
Female Clients
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