3/29/21

CrossFit Loyalty – CrossFit

Warm-up

2 Minute Row

2 Minute Bike

2 Minute Jog

Then

With an empty barbell

2 Rounds (1st round front rack/ 2nd BTN)

2 Strict Presses

2 Push Presses

2 Push Jerks

1 Split Jerk

Then

2 Rounds (1st round snatch grip/ 2nd clean grip)

6 Dead Lifts

3 High Hang Power Snatch

3 Mid Hang Snatch (catch just above parallel)

3 Full Squat Snatch

Snatch

In 4 attempts OR 10 minutes, work up to a heavy Snatch for the day.

Clean and Jerk

In 4 attempts OR 10 minutes, work up to a heavy C+J for the day.

Metcon Warm Up

2 Rounds

12sec Dead hang

9 Scap pulls

6 Kipp swings

3 Pull-ups

Metcon (Time)

Complete 5 rounds for time

•3 Hang Power Snatch #95/135 (M50+ 75/115)

•12 Pull Ups

•3 Hang Power Snatch

•1 Minute Rest

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