6/18/20

CrossFit Loyalty – CrossFit

Clean and Jerk

Alternating On the Minute x 8 (4 Rounds):

Odd: 3-Position Squat Clean

Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk

Clean and Jerk

On the Minute x 8:

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

Minutes 9-15: 6 Minutes to Build to a Heavy Single

Double Knot (Time)

For Time:

100 Double Unders

9 Bar Muscle-ups

21 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

15 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

9 Squat Cleans (135/95)

Home Wod

Metcon (Time)

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press

50 Meter Double Dumbbell Walk*

* 1 Arm Overhead + 1 Arm at Hang

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