5/18/20

CrossFit Loyalty – CrossFit

Snatch (0-8 Mins)

5 Sets:

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

Squat Snatch

On the Minute x 9:

Minute 1: 1 Squat Snatch

Minute 2: 1 Squat Snatch

Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch

Minute 5: 1 Squat Snatch

Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch

Minute 8: 1 Squat Snatch

Minute 9: 1 Squat Snatch

Alternating Squats (2-4)

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Ceiling Fan (AMRAP – Rounds and Reps)

For Time (15 Minute Cap):

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (20/14)

Home Wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

50 Air Squats

7 Strict Pull-ups

10 Double Dumbbell Power Cleans

Body Armor

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

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