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Components
Jerk Balance
Push Press + Split Jerk
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 - 09/14/21 - 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):
0 (0/0)
Workout
Tuesday - 09/14/21
3 ROUNDS
8 Barbell Strict Press
10 Alt. Step-ups
12 Scap Push-ups
100m Run
Weightlifting
A: Jerk Balance (3x3 @55-60%*)
*Starting with 2-3 sets at empty bar before working weight.
B: Push Press + Split Jerk (15:00 Build to a Heavy 1+1)
Gymnastics
Metcon (Time)
3 ROUNDS
100' Yoke Carry 4/2
50' handstand walk
25 GHDs
GPP
Metcon (5 Rounds for time)
EVERY 3:00, Each for TIme
10 Push Press (115/75)|(75/55)
15 Push-ups
20 Box Jump Overs (20)
Metcon (No Measure)
FINISHER-
3 ROUNDS, FOR QUALITY
12 Plate Lateral Raises
12-16 Banded Face-Pulls
(0:30 Straight Lag Calf Stretch/ Leg between sets)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 14, 2021
Male Clients
Female Clients
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