6/11/20

CrossFit Loyalty – CrossFit

Box Squat

* Set height to just below parallel.

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

2 Box Squats

* Box Height 3″ Below Parallel

0-5 Mins

3 Sets:

3 Muscle Cleans

3 Front Squats

3 Push Presses

5-10 Mins

3 Sets:

1 Clean Pull

1 Low Hang Squat Clean

1 Push Jerk

1 Split Jerk

11-22 Mins

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

Opposite Day (Time)

30-20-10:

Power Snatches (95/65)

Box Jump Overs (24/20)

Directly Into…

10-20-30:

Power Clean and Jerk (95/65)

Lateral Barbell Burpees

Home Wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

3 Rounds:

4 Strict Pull-ups

8 Alternating Dumbbell Power Snatches (50/35)

12 Jumping Lunges

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