6/1/20

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)

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