Little Arnie (aka "ARNITO")

EQUIP: Bar (c: 155/115, p: 135/95, f: 115/75), KB (53/35), Pull-Up Bar

WARM-UP:

Active Stretch

400m Run/ Row

3 ea. @ light load: Deadlift, Clean, Snatch (c: 135/95, p: 115/75, f: 95/65)

3 ea. @ WOD load: Deadlift, Clean, Snatch

3 ea. Pull-Up, C2B Pull-Up, Bar Muscle-Up

————————————

“21-15-9 COMPLEX” (from CrossFit Games 2014)

For Time (20 min. cap) -

8 Deadlift (c: 155/115, p: 135/95, f: 115/75)

7 Clean (c: 155/115, p: 135/95, f: 115/75)

6 Snatch (c: 155/115, p: 135/95, f: 115/75)

8 Pull-Up

7 Chest-to-Bar Pull-Up

6 Bar Muscle-Up (mod: Jumping/ Band-Assisted/ Burpee-Pull-Up)

-no rest-

6 Deadlift (c: 155/115, p: 135/95, f: 115/75)

5 Clean (c: 155/115, p: 135/95, f: 115/75)

4 Snatch (c: 155/115, p: 135/95, f: 115/75)

6 Pull-Up

5 Chest-to-Bar Pull-Up

4 Bar Muscle-Up

-no rest-

4 Deadlift (c: 155/115, p: 135/95, f: 115/75)

3 Clean (c: 155/115, p: 135/95, f: 115/75)

2 Snatch (c: 155/115, p: 135/95, f: 115/75)

4 Pull-Up

3 Chest-to-Bar Pull-Up

2 Bar Muscle-Up

————————————NOTE: Froning and Camille did it in under 5:00!!!

“ARNITO” (Hero WOD “Arnie” with a lighter load)

For Time (30 min. cap):

21 Turkish Get-Up - Right (53/35)

50 KB Swing (53/35)

21 1-Arm Overhead Squat - Left (53/35)(sub: 1-Arm KB Thruster - Left)

50 KB Swing (53/35)

21 1-Arm Overhead Squat - Right (53/35)(sub: 1-Arm KB Thruster - Right)

50 KB Swing (53/35)

21 Turkish Get-Up - Left (53/35)

————————————NOTE: The real “Arnie” is done with a heavier KB (70/53)

FINISHER: 

For Time (10 min. cap)

400m Run

21 Burpee

400m Run

15 Burpee

400m Run

9 Burpee