4/27/20

CrossFit Loyalty – CrossFit

Snatch

(On the 0:00)

Snatch Grip Sotts Press (0:00 – 4:00):

3 Sets of 5

Snatch Drop (4:00 – 8:00):

4 Sets of 4

Snatch Balance (8:00 – 12:00):

5 Sets of 3

(On the 12:00)

On the 1:30 x 5 Sets:

1 Pausing High Hang Squat Snatch

2 Hang Squat Snatches (Knee Level)

Squat Stamina

On the Minute x 10:

1 Front Squat

3 Back Squats

Wet Willy (3 Rounds for calories)

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Overhead Squats (95/65)

6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (115/85)

9 Overhead Squats (115/85)

6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

1 Round:

12 Deadlifts (135/95)

9 Overhead Squats (135/95)

6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining

Home Wod

Metcon (3 Rounds for time)

3 Rounds:

10 Strict Pull-Ups

20 Pushups

30 Sit-Ups

40 Jumping Lunges

30 Sit-Ups

20 Pushups

10 Strict Pull-Ups

Rest 3:00 between rounds

No Equipment Version

3 Rounds:

20 Odd-Object Rows

20 Pushups

30 Sit-Ups

40 Jumping Lunges

30 Sit-Ups

20 Pushups

20 Odd-Object Rows

Rest 3:00 between rounds

Body Armor

Tabata Dumbbell Front Squats

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