6/15/20

CrossFit Loyalty – CrossFit

Snatch

On the 2:00 x 3 Sets:

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Snatch

On the Minute x 8:

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

Minutes 9-15: Build to a Heavy Single

Back Squat (10 Rep Max)

Sweat Sixteen (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Overhead Squats (165/115)

Home Wod

Metcon (Time)

5 Rounds:

30 Double-Unders

15 Single Arm Thrusters (50/35)

Into…

5 Rounds:

30 Double-Unders

15 Single Arm Dumbbell OHS (50/35)

Body Armor

Giant Sets:

12 Weighted Cossack Squats (single dumbbell held goblet)

24 Jumping Lunges

12 Cossack Squats (unweighted)

Rest 2:00 between rounds.

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