4/21/21

CrossFit Loyalty – CrossFit

Warm-up

On the rower:

150m Just Legs

150m Just Arms

250m Regular

Then

5 Wall Walks

5 KB Jefferson Curls

10 Plank KB Pull Throughs

Then with an empty bar

5 Stiff legged deadlifts

5 Clean Pulls

5 Clean High Pulls

5 Power Cleans

5 Strict Press

5 Push Press

5 Push Jerk

5 Split Jerk

Clean and Jerk Technique

On the 2:00 x 5 Sets:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

Clean and Jerk (On the Minute x 8 Sets)

1 Clean and Jerk

Build Weight after every 2 reps

In The Air Tonight (Time)

10 Rounds

3 Clean and Jerks (135/95)

6 Burpees over Bar (Lateral)

9 KB Swings (53/35)

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