1/16/20

CrossFit Loyalty – CrossFit

Primer

3 Sets not for time

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

0:30 Pole Prying

Front Squat

Week 1 of 3

On the Minute x 9

Wave 1

On the 0: 1 Front Squat

On the 1: 1 Front Squat

On the 2: 1 Front Squat

Wave 2

On the 3: 1 Front Squat

On the 4: 1 Front Squat

On the 5: 1 Front Squat

Wave 3

On the 6: 1 Front Squat

On the 7: 1 Front Squat

On the 8: 1 Front Squat

Build progressively each wave, with a slight reduction in weight after the third and final rep of the wave. We will build for 3 weeks and hit a 1-Rep heavy squat on the final week

Marston (AMRAP – Reps)

AMRAP 20:

1 Deadlift (405/285#)

10 T2B

15 Barbell Burpees

Rx+= 405/285#

Rx= 315/225#

Scale=205/135#

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