12/21/19

CrossFit Loyalty – CrossFit

3-Position Power Clean

Pockets-Knee-Floor
On the 2:30 x 6 Sets:

3-Position Power Clean

Pausing Split Jerk (Drop Barbell)

Power Clean

Split Jerk

Start at 50% of 1RM and build to a heavy for the day.

Powder Keg (3 Rounds for reps)

AMRAP 5:

600 Meter Run

1 Round of Chest to Bar Cindy

AMRAP Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Chest to Bar Cindy

AMRAP Clean and Jerks (185/135)

Score is C&J for each round

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