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Components
BTN Split Jerk + Spli ...
3 Position Power Clean
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Monday - 10/11/21 - 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
Monday - 10/11/21
3 ROUNDS
5 Push-Up to Pike
10 Clean Grip RDL
20 Plank Shoulder Taps
5 Dip Cleans
Weightlifting
A: BTN Split Jerk + Split Jerk (5x1+1@70%)
B: 3 Position Power Clean (7x1+1+1 Building*)
mid thigh/above knee/floor
*Building to a Moderate to Heavy complex. Aiming to build HEAVIER than your weight for PART B. Complete a 0:30 Handstand Hold on Wall during rest period after every set of Cleans
GPP
Metcon (Time)
4 SETS
12 Hang Power Clean
15 Handstand Push-Ups
135lb/95lb 115lb/85lb 95lb/75lb
Metcon (No Measure)
FINISHER-
FOR QUALITY
5:00 Practice Handstand Hold, Handstand Wall Hold, or Bear Crawl
*Bear Crawl must be done with hips above the shoulders.
Condition
Metcon (5 Rounds for time)
5 SETS
30/21 Cal Air Bike @Moderate Effort
-1:00 Rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 11, 2021
Male Clients
Female Clients
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