1/23/20

CrossFit Loyalty – CrossFit

Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

Front Squat

Week (2 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

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

Blue Steel (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

40/28 Calorie Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

40/28 Calorie Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

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