4/14/21

CrossFit Loyalty – CrossFit

Warm-up

With an empty barbell in a Clean grip

3 Down and finishes

3 Clean pulls from pos 1

3 Muscle Clean from pos 1

3 Strict press

3 Power Clean from pos 2

3 Push press

3 Power cleans from pos 3

3 Push Jerks

Clean

Complete 4 sets of 2 working between 80-85% of your 1RM Clean & Jerk.

Push Jerk

Complete 4 sets of 1 working between 80-90% of your 1RM Clean & Jerk.

Metcon Warm Up

10sec Dead hang

10 Scap pulls

10 Kipp swings

5 Straight leg raises

5 TTB

Metcon

Complete 3 rounds

•1 minute Max Power Clean #95/135 (M50+ 75/115)

•1 minute Max Shoulder to Overhead

•1 minute Max Double Unders

•1 minute Max Toes to Bar

•1 minute Rest

*Your score is the total number of reps combined each movement and round)

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