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Components
Power Snatch + Squat ...
Power Clean + Squat Clean
Front Squat
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
10-20-22 - 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):
0 (0/0)
Workout
10-20-22
3 x NFT
10 banded facepulls
5 single arm kettlebell squats per arm
10 weighted pelvic raises *kettlebell
A: Power Snatch + Squat Snatch (2x1+1 60% 2x1+1 70% 3x1+1 80%)
B: Power Clean + Squat Clean (2x1 60% 1x1 70% 1x1 80% 2x1 85% 2x1 90%)
*%'s of week 5's
*blocks below knee
C: Front Squat (1x2 80% 1x2 85% 4x1 90%)
Front Squat
Metcon (3 Rounds for reps)
3 sets
AMRAP strict HSPU into AMRAP kipping HSPU
rest as needed
Metcon (Time)
5-4-3-2-1
squat clean 185/125
burpee ring muscle-up
Metcon (Time)
AB 100/70 calories for time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 20, 2022
Male Clients
Female Clients
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