1/20/20

CrossFit Loyalty – CrossFit

Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Back Squat

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 2 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

% based off 5RM

Power Clean and Split Jerk

Every 1:30 x 4 Sets:

3 Power Cleans

1 Split Jerk

Air Fryer (Time)

3 Rounds:

50 Air Squats

10 Power Clean & Jerks (135/95)

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