12/4/19

CrossFit Loyalty – CrossFit

Bench Press (Build to a Heavy set of 5)

15 Mins

Metcon (No Measure)

Alternating On the 1:30 x 4 Rounds (12 Minutes):

Interval #1:

1 High Hang Power Snatch

1 Hang Power Snatch

1 Low-Hang Power Snatch

1 Power Snatch

Interval #2:

1 High Hang Power Clean

1 Hang Power Clean

1 Low-Hang Power Clean

1 Power Clean

Start With 50% on Each Lift (Separate Loading’s), And Build to a Heavy on Both for the Day.

Power Wheels (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Assault Bike

12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

4 Power Snatches (135/95)

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