4/19/21

CrossFit Loyalty – CrossFit

Warm-up

1:00 row at 25 SPM

0:45 row at 30 SPM

0:30 row at 30+ SPM

Then

10 Front to Back Leg Swings

10 Side to Side Leg Swings

100′ Moderate KB Over head carry (Right)

100′ Moderate KB Over head carry (Left)

10 Air Squats

10 KB Goblet Squats

Then with an Empty Bar

5 Good Mornings

5 Hang Muscle Snatch

5 Overhead Squats

5 Snatch Balance

5 Half Snatch Drop (Above Parallel)

5 Snatch Drops

5 Hang Squat Snatch

Overhead Squat

On The 2:00 x 5 Sets:

2 Pausing Snatch Balances

2 Pausing Overhead Squats

Pause 2s in the bottom of each squat.

3-Position Squat Snatch

(Hip, Knee, Floor)
On The 2:00 x 5 Sets

Over and Out (Time)

For Time:

20 Power Snatches (95/65)

20 Barbell-Facing Burpees

20 Overhead Squats (95/65)

20 Barbell-Facing Burpees

20 Squat Snatches (95/65)

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