CrossFit Loyalty – CrossFit
Warm-up
2 Rounds
3 KB Jefferson curls
5 RDLs
5 Sumo Deadlift High Pulls (SDLHP)
10 Russian swings
10 American swings
Then
2 Rounds (PVC/Barbell)
* 10 Down and finishes (Tap Stand and Shrug)
* 5 Snatch pulls from pos 1 (high)
* 5 Snatch pulls from pos 2 (mid)
* 5 Power Snatch from pos 2 (mid)
8 Mins to Build to Starting Snatch Weight
Metcon (6 Rounds for weight)
Complete 6 sets
•5 Bar Facing Burpees
•2 Hang Power Snatch (Increasing loading or not)
**Must complete the set within 60 seconds**
## THINGS TO FOCUS ON
* You don’t need to stand all of the way up after your chest touches the ground to complete your bar hop
* Jump with both feet and land with both feet at the same time for each rep to count
* Keep your chest up, staying over the bar, and drive through your legs to avoid putting too much pressure on your back during the snatch
* Stay balanced on your feet in the receiving position and drop under the bar as quickly as you can to be efficient
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes
•12 Alternating Dumbbell Power Snatch #35/50 (M50+ 25/40)
•12 Burp Box Jump Over 20″/24″
•24 Abmat Sit-ups
## THINGS TO FOCUS ON
* Keep your hips low and your chest high to drive through your legs while accelerating the DB vertically during the snatches
* Look for external rotation at the top of your snatch by pointing your thumb towards the back of the room
* You don’t need to stand all of the way up on top of the box, stay crouched and use your momentum to carry you over to the other side
* Jump with both feet and land with both feet at the same time for each rep to count
* Ensure that your shoulders pass in front of your hips during the sit-up to complete each rep
