6/4/20

CrossFit Loyalty – CrossFit

Box Squat

* Set height to just below parallel.

* 1s full stop at bottom
On the Minute x 10:

2 Box Squats

Muscle Clean

3 Sets:

3 Muscle Cleans

3 Front Squats

3 Push Presses

Metcon (Weight)

3 Sets:

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk

Clean and Jerk

Minute 1: 1 Squat Clean and Jerk

Minute 2: 1 Squat Clean and Jerk

Minute 3: 1 Squat Clean and Jerk

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk

Minute 6: 1 Squat Clean and Jerk

Minute 7: 1 Squat Clean and Jerk

Minute 8: Rest

Minute 9: 1 Squat Clean and Jerk

Minute 10: 1 Squat Clean and Jerk

Minute 11: 1 Squat Clean and Jerk

eHarmony (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 75/55

Home Wod

Metcon (Time)

For time:

50 Devil Presses (50’s/35’s)

“2-2-2-3” Intervals Style

35 Double-Unders

5 Burpees over Dumbbells

Max Devil Presses (50’s/35’s)

**Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3

Body Armor

AMRAP 7:

7 Close Grip Pushups

7 Wide Grip Pushups

7 Hand-Release Pushups

30 Banded Pull-Aparts

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