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10.20.17

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CrossFit Arsenal – CrossFit

Weightlifting

Power Snatch (4×2@80%)

Gpp/ Health

6×2 Up

Metcon

Metcon (AMRAP – Reps)

3Rds

Amrap2

ME Double Unders

Rest 2

AMRAP2

Power Snatch 75/55

Score total reps

Note Doubles and Snatches in comments
GPP

Double Attempts

Snatch 55/35

Health

Singles

American KB Swings

10.17.17

By: 0

CrossFit Arsenal – CrossFit

Weightlifting

Landmine Rotations (5×10 Each Side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP16

6 Pull Ups

10 Double Kettlebell Reverse Lunge 50×2/35×2

10 Burpees

4 Chest to Bar Pull Ups

10 DKRL

10 Burpees

2 Bar Muscle Ups

10 DKRL

10 Burpees
GPP

DKRL 40×2/25×2

CTB All

Health

Goblet Reverse Lunge

AHAP

Strict Banded Pull Ups or Ring Row All

10.15.17

By: 0

CrossFit Arsenal – CrossFit

Metcon

Big Sexy (Time)

5 Rounds for time:

6 Deadlifts, 315#

6 Burpees

5 Cleans, 225#

5 Chest-To-Bar Pull-Ups

4 Thrusters, 155#

4 Muscle-Ups
In honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi
To learn more about Big Sexy click here
Performance

DL 315/205

CL 225/155

Th 155/105

GPP

DL 225/155

CL 155/105

TH 105/75

Health

DL 135/85

CL 105/75

TH 75/55

Sub Dips for Muscle Ups

10/13/17

By: 0

CrossFit Arsenal – CrossFit

Metcon

Mary or Cindy

First Timers must perform Cindy

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
GPP

Box HSPU

Bench or Band Supported Pistol

X.5 Pull Ups

Health

5 Ring Rows

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
GPP

3/5/10

Health

3/5/10

Ring Rows

Box Push Ups

(If you fail more than 1 push up in 1 minute, you must rest 45seconds and then scale volume.)

Mobility/Prehab

10 min Band Supported Squat