12/9/19

CrossFit Loyalty – CrossFit

Primer

2 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each)

Back Squat

Set 1: 6 Reps 70%

Set 2: 4 Reps 76%

Set 3: 2 Reps 82%

2 Minutes Rest

Set 4: 6 Reps 76%

Set 5: 4 Reps 82%

Set 6: 2 Reps 88%

2 Minutes Rest

Set 7: 6 Reps 82%

Set 8: 4 Reps 88%

Set 9: 2 Reps 94%

% Based on 5RM from last week

Goal in between sets is to rest as little as possbile. I.E. change weight and go!!!

Metcon (Time)

2 Rounds:

40 Wallballs (20/14)

30/20 Calorie Bike

20 Toes to Bar

10 Alternating Dumbbell Snatches (50/35)

Share