CrossFit Loyalty – CrossFit
Overhead Squat (3 x 3 Close Grip)
Snatch
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance
Snatch
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch
Alternating Squats (2-4)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
1 Round of “Strict Cindy” + 1 Double DB Power CJ
1 Round of “Strict Cindy” + 2 Double DB Power CJ
1 Round of “Strict Cindy” + 3 Double DB Power CJ
Continue to add (1) DB CJ per round.
Body Armor
5 Giant Sets:
8 Tempo Bench Press (5s negative only)
8 Tempo Double DB Bent Over Row (5s negative only)
