12/16/19

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

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

Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Back Squat

Set 1: 6 Reps 75%

Set 2: 4 Reps 81%

Set 3: 2 Reps 87%

2 Minutes Rest

Set 4: 6 Reps 81%

Set 5: 4 Reps 87%

Set 6: 2 Reps 93%

2 Minutes Rest

Set 7: 6 Reps 87%

Set 8: 4 Reps 93%

Set 9: 2 Reps 99%

% Based on 5RM

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

Power Move (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24″/20″)

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