3/19/20

CrossFit Loyalty – CrossFit

Front Squat

On the 2:00 x 7 Sets

On the 0: 3 Reps

On the 2: 1 Rep

On the 4: 3 Reps

On the 6: 1 Rep

On the 8: 3 Reps

On the 10: 1 Rep

On the 12: 12 Reps

Power Wash (2 Rounds for time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)s

Home WOD

Metcon (Time)

With Equipment

For Time:

10 Single DB Hang CJ, 50 Lateral Jump Squats

20 Single DB Hang CJ, 50 Lateral Jump Squats

30 Single DB Hang CJ, 50 Lateral Jump Squats

40 Single DB Hang CJ, 50 Lateral Jump Squats

50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – 50/35

*Change hang CJ arm every 5 repetitions

*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

Without Equipment

For Time:

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

*Walkout- Straight Leg walk out to top of push-up + push up + straight leg walk back up to standing

*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

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