3/23/20

CrossFit Loyalty – CrossFit

Back Squat

Set 1 (On the 0:00): 9 Reps

Set 2 (On the 2:00): 7 Reps

Set 3 (On the 4:00): 5 Reps

Set 4 (On the 6:00): 3 Reps

Set 5 (On the 8:00): 1 Rep

Set 6 (On the 9:30): 1 Rep

Set 7 (On the 11:00): 1 Rep

Set 8 (On the 12:30): 1 Rep

Set 9 (On the 14:00): 1 Rep

Week #7 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-9 completed “On the 1:30”.

Spice Girl (Time)

For Time:

21 Power Snatches (95/65)

5 Rounds of “”Cindy””

21 Overhead Squats (95/65)

5 Rounds of “”Cindy””

21 Squat Snatches (95/65)

Home WOD

Metcon (AMRAP – Reps)

Equipment WOD

AMRAP 15:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 Dumbbell Swings

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AMRAP 15:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

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